CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run

10 Curtsey Lunge

3 Inch Worm to Push up

Run from the Wall Ball (No Measure)

AMRAP 20mins

200m Run

20 Wall Balls

15/12 Cal Bike/Row/Ski

400m Run

30 Wall Balls

30/24 Cal Bike/Row/Ski

600m Run

40 Wall Balls

45/36 Cal Bike/Row/Ski

METCON

GYMNASTICS

Metcon (No Measure)

Every 2mins for 12mins

1) 3-5 Hip To Bar Kip + 3-5 Jumping Bar Muscle Ups or banded BMU

2) 90sec HS Walk Skill Practice

or

Every 2mins for 12mins

1) 1-2 Unbroken Set Bar muscle Ups

2) 25-50ft Max Distance HS Walk