CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2 x Thoracic Flow + Shoulder CARs
1-2 Rounds
5-10 Push up With Push Plus
5-10 ScapPull ups
Move to Movement Specific Warm Up
Warm Up sets of Bench Press and Single DB Row
STRENGTH
Bench Press
Bench Press
3×6 @ 9PE across
Single Arm Dumbbell Row (Single DB Row
3×10-15 @ Heavy)
Partner up and alternate between Bench Press and Single DB Row
METCON
Metcon (AMRAP – Reps)
Every 3mins for 18min
1. 200m Run into max distance Single DB OH Walking Lunge 22.5/15kg till the 2min
2. 200m Run into max reps Single DB Snatch 22.5/15kg till the 2min
Large Class/limited space: Half group start on DB Snatches OR instead of Walking Lunges to lunges on the spot.
Score = Total DB reps
5ft = 1 rep on the Walking Lunges
Advanced option: 32.5/22.5kg DB