CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

5 Strict Press with Slow negative into full grip Front Rack

5 Slow Eccentric Front Squats

4 Shin Box with forward lean

STRENGTH

Paused Front Squat (1×3 @ 8RPE 
3×5 @ 10% less than above set of 3)

Pause Front Squat (Slightly heavier than last week)

SUPERSET

Strict Handstand Push Ups or Ring Dips

3×10

*Athletes choice, Doesn’t necessarily have to be unbroken

90sec cap per set of 10

**20 minutes**

METCON

Pairs for Shares (No Measure)

AMRAP 18mins

Pairs Share Anyhow

80/70/60 Cal Bike Erg (MM/MF/FF)

40 Push Ups

200m Run *Together

80/70/60 Cal Ski (MM/MF/FF)

40 Kettlebell Swings @24/16kg

200m Run *Together
Large class:

*Stagger start the group, half on Bike half on Ski. Some can Row or Echo if needed