CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
2 Dive Bombers
4 Thoracic Bridge
10 Banded Pull Aparts
STRENGTH
Close Grip Bench Press & Bentover Row (No Measure)
A1]
Close Grip Bench Press
(shoulder width)
2×6 @ 80% of last weeks load
A2]
Bent Row
2×8 @ 80% of last weeks load
DELOAD WEEK
Pair Up – Partner 1 Bench, Partner 2 Bent Row
METCON
Metcon (AMRAP – Reps)
On the 4min for 20mins
50ft Single DB OH Walking Lunges 22.5/15kg (or 16 Lunges on Spot)
into
Max rounds till the 3min mark
15 Wall Balls
5 Burpee Box Jump Overs
*Score is total reps excluding the lunge buy-in. Restart each round
Intent: Mixed modal conditioning intervals. Aim for a repeatable and sustainable pace through the rounds
Metcon (AMRAP – Reps)
On the 4min for 20mins
50ft Single DB OH Walking Lunges 22.5/15kg (or 16 Lunges on Spot)
into
Max rounds till the 3min mark
15 Wall Balls
5 Burpee Box Jump Overs
*Score is total reps excluding the lunge buy-in. Restart each round
Intent: Mixed modal conditioning intervals. Aim for a repeatable and sustainable pace through the rounds