CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run

1 Lunge Flow Per Side

4 Thoracic Bridge

10 Bird Dog

METCON

Metcon (AMRAP – Reps)

AMRAP 20mins

200m Run

5 Burpee

10 Kettlebell Swings @24/16kg

15 Air Squats

400m Run

2 Rounds

5 Burpee

10 Kettlebell Swings @24/16kg

15 Air Squats

600m Run

3 Rounds

5 Burpee

10 Kettlebell Swings @24/16kg

15 Air Squats

800m Run etc.

*Increase Run/Rounds format untiltime Cap

GYMNASTICS

Metcon (No Measure)

GYMNASTICS

3-4 Rounds For Quality

10-20 Sec Active Hang in hollow

10 Hollow Rocks

10-20sec Wall Facing HS Hold

*Rest as needed between movements