CrossFit Geo – XFIT

WARM UP

2 rounds

200m Run/Row/Ski/Bike

4 Dive bombers

4 Thoracic Rotations/Twisting bears

10 S-Waves

GYMNASTICS

In a 16min Window complete

4-5 sets for quality:

4-8 Ring Dip with pause at top and bottom

12 V-Ups + 10sec Hollow Hold

12 Snap to Arch + 10 seec Arch Hold

60sec Hand Stand hold practice

*** Can be freestanding, on paralettes or general progressions. (Wall facing, Leg switches on wall, partner spotted)

METCON

AMRAP

16mins *moderate intensity for testing tomorrow

500m Bike Erg or 12/10 Cal Echo Bike or 200m Run

10 Dumbell Bench Press or 10 Deficit Push Ups

15 KB Swings

30sec Plank

Notes:

Complete todays conditioning at a moderate intensity.

Aim to move smoothly through 16mins keeping quality of movement.

Spend any extra time at the end of class mobilizing for test tomorrow.