CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 Kip Swings

10 Hollow Rocks

5-10 Push Ups

1 Lunge Flow Per side

STRENGTH

In a 18min window complete following:

**Choose between Gymnastics Option or Barbell Option

Gymnastics Option

On the 2:30 for 5 sets (12:30min)

1-5 Bar Muscle Ups (or progressions below)

30sec Freestanding HS Practice (use wall as needed)

1-5 Bar Muscle Ups (or progressions below)

BMU Progressions:

1. Banded BMU

2. Single Hip to Bar Kips *Jump from floor each rep

3. Jumping BMU

4. Practice Quality Kip Swings into Kipping Pull-ups

5. 20-30sec Hang

OR

Barbell Option

On the 3min for 4 sets (12min)

45sec max rep Power Cleans at 75% 1RM

45sec Rest

45sec max rep Bench Press at 75% 1RM

45sec Rest

CONDITIONING

Rx

AMRAP 16mins

200m Run or 250m Row or 500m Bike Erg

1,2,3…. rounds**

15 Kettlebell Swings @24/16kg

15 V-Ups

**Each round through increase by 1 round on couplet. For example 200m run 1 round, 200m run 2 rounds, 200m run 3 rounds.

Advanced/Elite

AMRAP 16mins

200m Run or 250m Row or 500m Bike Erg

1,2,3…. rounds**

8 Dual DB Hang Snatch 22.5/15kg

12 GHD Sit Ups

**Each round through increase by 1 round on couplet. For example 200m run 1 round, 200m run 2 rounds, 200m run 3 rounds.