CrossFit Geo – XFIT
1 Lunge Flow Per/Side
2 Dive Bombers
4 Thoracic Bridge
15min “AMRAP” for quality/skill, rather than max rounds
3-5 Bar Pull-overs or Bar Muscle up (Progressions)
6-10 DHSPU @ 3inch or Kipping HSPU
15-20 Dual KB Deadlifts 32/24kg
*Rest as 30-60 seconds between movements.Aim for Quality working sets practicing efficient movement or new skills.
**Bar Pull-Overs https://www.youtube.com/watch?v=jdJQcLVSeec
Metcon (AMRAP – Reps)
5 Burpee Pull Ups
10 Kettlebell Swings @24/16kg
30 Double Unders
*Every 5mins including the 0:00 Stop and complete a 400m Run.
Intent: General mixed mode conditioning.