CrossFit Geo – XFIT
2 Rounds For Quality
4 Thoracic Rotations
10 Scap Pull Ups
5-10 Push Ups
In a 15min Window
Ring Swing 3×5-8reps
*Aim to keep head inside arms, Push the rings forward and pull them back to achieve a higher swing.
Low Ring Transfer (with slow negative)
Kipping Ring Dip
3×3-5reps with pause at top and bottom
Accumulate 10-30 Ring Muscle Up
Aim for repeatable sets of perfect reps.
Metcon (No Measure)
500m Bike Erg or 15/12 Cal Echo Bike
15 Dumbbell Bench Press @moderate-Heavy
12 Box Jump Step Down @30/24″
Intent: Mixture of general conditioning and strength work. No prescribed Rx load on Dumbbells but choose something that will become challenging in later rounds.