CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
1x Lunge Flow + Dive Bomber P/Side
2 Rounds
20/20sec Front Rack Stretch
8 Muscle Cleans
8 Strict Press
Move to Movement Specific Warm Up
Warm up sets Clean and Jerk Complex
STRENGTH
Squat Clean Thruster (EMOM 10min
1 Squat Clean Thruster
)
Start light and build up to heavy
METCON
Compare the Pair 30 min AMRAP (AMRAP – Rounds and Reps)
Partner Workout
RX OPTION
AMRAP 30min (share reps anyhow)
400m Med Ball Run (Together, 1 ball between 2)
30 Thrusters*
30 Pull-ups**
20 Burpee Box Jump Overs
*Thruster weight increases by 10/5kg each round
***Scaled – Jump P/Ups, RR
**Advanced option: Pull-ups first round, CTB second round, then BMU for remaining rounds