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 30mins
200m Run
20 Wall Balls
15/12 Cal Bike/Row/Ski
Rest 2min
400m Run
30 Wall Balls
30/24 Cal Bike/Row/Ski
Rest 2min
600m Run
40 Wall Balls
45/36 Cal Bike/Row/Ski
Rest 2min
800m Run
50 Wall Balls
60/48 Cal Bike/Row/Ski
*Large Class Scenario, Start half on the run and half on the erg working in the opposite direction. Erg, Wall Ball into Run.
GYMNASTICS STRENGTH
Metcon (No Measure)
Every 2mins for 10mins
5 Strict Hand Stand Push Up
*Use a deficit to make HSPU challenging to maintain unbroken each set.
*Scale to kipping HSPU or Strict Pike Box Push Up