CrossFit Geo – XFIT
WARM UP
2 rounds
200m Run
10 Air Squats
10 Curtsey Lunge
5 inch worm to push up
Move to movement specific warm up
CONDITIONING
Partner Workout
Share Anyhow
Rx
AMRAP 36min
20-30-40-50 etc……
Wall Balls
HSPU (Push ups)
Single DB Box Step Ups
Single DB Devils Press 22.5/15kg
Every 6min including the 0:00 stop and run 200m together then continue were you left
Advanced/Elite
AMRAP 36min
20-30-40-50 etc……
Wall Balls
Strict HSPU
Pistols
Single DB Devils Press 32.5/22.5kg
Every 6min including the 0:00 stop and run 200m together then continue were you left
Notes:
Typical Saturday AMRAP, break reps as you like between you and your partner.
You may choose not to break all reps evenly to allow your team to move continuously over the 36mins.
Aim to choose a partner who is of your same fitness level and ability.