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
C & J Complex E2MOM
On the 2min for 10min
1 Power Clean + Thruster + 1 Split Jerk
Start the first round at approx 65% of 1RM C&J and work up to heavy on this complex
Advanced option:
Perform 50 Double Unders prior to each set of the complex
METCON
20 MIN AMRAP (AMRAP – Reps)
INTERMEDIATE / RX
AMRAP 20min
10-20-30-40 etc……
Wall Balls 9kg/6kg
Pull-ups / Ring Rows
Single DB Front Rack Lunges 22.5/15kg
Single DB Snatch 22.5/15kg
ADVANCED
AMRAP 20min
10-20-30-40 etc……
Wall Balls 9kg/6kg
CTB
Pistols
Single DB Snatch 32.5/22.5kg