CrossFit Geo – XFIT

WARM UP

2 rounds:

200m Run

10m travelling Lunge with twist

10m Hamstring Sweep

10 Scap Pull Ups

5 Dive Bombers with a pause/Stretch in downward dog

Move to movement specific warm up

CONDITIONING

Rolling Clock 36mins

Individual Workout

*Option to complete as “exercise for exercise” as a pair

Rx

AMRAP 10mins

15 Wall Balls 20/14lb

10 Box Jump Step Down 24/20″

5 Burpee Pull Up

Rest 3mins

AMRAP 10mins

200m Run

15 Deadlift @50/35kg

5 Power Snatch

Rest 3mins

AMRAP 10mins

15/12 Cal Bike/Row/Ski

15 KB Swings @24/16kg

Advanced/Elite

AMRAP 10mins

15 Wall Balls 30/20lb

10 Box Jump Step Down 24/20″

5 Burpee BMU

Rest 3mins

AMRAP 10mins

200m Run

15 Deadlift @70/45kg

5 Power Snatch

Rest 3mins

AMRAP 10mins

15/12 Cal Bike/Row/Ski

15 KB Swings @32/24kg

Notes:

For a large class start in groups on different AMRAPs.

Todays workout can be completed individually or partner-up and complete in the format of “exercise for exercise”.

This means one will complete 15 WBs then the other will complete 15 WBs before moving to the next exercise.