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

5 Power Cleans at approx. 75% 1RM

5 Bench Press at approx 75% 1RM

CONDITIONING

Every 5mins for 20mins

Run 200m or 250m Row

into

AMRAP till the 3:30min mark

10 Box Jump Overs

10 Hand Release Push ups

5 Sandbag/Deadball Clean @ heavy

Each round, continue from where you left off previously on the AMRAP

*Alternative to Sandbag/dead ball clean is 10 KB Swings 32/24kg