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
A1]
False Grip Ring Strict Pull up
(aim to touch low rib cage)
3 x 2-5reps
A2]
Ring Dips
3 x 3-10reps
*With a pause at top and bottom of dip.
Rx+
AMRAP 10mins
Strict Muscle Ups
Competition standard
*Aim to increase on total reps from last week.
METCON
Metcon (No Measure)
AMRAP 16min
20/16 Cal Bike/Row/Ski
30 V-Ups or 30 GHD Sit Ups
40m Farmers Carry 32/24kg KBs
5 Wall Walks or 25ft HS Walk
Intent: Gymnastics and carries mixed with general aerobic conditioning