CrossFit Geo – XFIT
Warm Up
2 Rounds For Quality
200m Run
Lunge Flow + Dive Bomber P/Side
5 Empty Bar Clusters
10 Kip Swing
3-5 Low Ring Transfers or Ring Dips
Move to Movement Specific Warm Up
3-5 Reps of Movements at Full Load
METCON
Pairs Workout (AMRAP – Rounds and Reps)
Pairs Workout
AMRAP 22mins
600m Run *Together
40 Toe To Bar
30 Burpee to Rig
20 Power Cleans @60/40kg
15 Ring Muscle Ups or 20 Ring Dips 10 Clusters @60/40kg
Share work anyhow
Rx+ option: Each round, add 10/5kg to barbell 60/40kg, 70,45kg, 80/50kg etc….
**Immediately following in a 10min window
Find a Heavy set of 4 Shoulder to Overhead