CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
5-10 False Grip Ring Row
5-10 Pause off Floor Push Ups
10 W-Vs
GYMNASTICS STRENGTH
In a 12min Window
Rx
A1]
False Grip Ring Strict Pull up
(aim to touch low rib cage)
3×2-5reps
A2]
Ring Dips
3×3-10reps
*With a pause at top and bottom of dip.
Rx+
AMRAP 10mins Strict Muscle Ups
Competition standard
METCON
Pair Up! (Time)
For time Complete Anyhow
Partner Workout
7000m Bike Erg or 3500m Row/Ski
2800m Run
*Only one person working at a time, partition distance anyhow between you and your partner,.
Example:
7 Rounds
1000m Bike (shared, eg 500m each)
400m Run (shared, eg 200m each)
Cap 30min
Intent: Interval-based aerobic conditioning. Low impact so you can move continuously and target the energy systems more directly.