CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

4 Dive Bombers

10 S-Waves

5-10 Ring Row

GYMNASTICS

In a 16min Window complete

4-5 sets for quality

3-8 Ring Dip with pause at top and bottom

10 V-Ups + 10sec Hollow Hold

10 Snap to Arch + 10 sec Arch Hold

1-2 Rope Climbs (advanced legless)

*Break into groups depending on rope climb ability.

Groups start on different movements and rotate through allowing the coach to manage/coach rope climbing station.

METCON

AMRAP 20mins – Partner Workout

Max Cal Bike/Row/Ski

After every effort complete one of the following alternating each round:

1) 10 Alt DB Hang Clean & Press @22.5/15kg

2) 10 Box Jump Step Down @24/20″

Notes:

This workout is aerobic conditioning with “active recovery”.

Look to build intensity over the 20mins.

Rotate at any time, ideally with long enough bike efforts to allow some rest after completing following exercise.