CrossFit Geo – XFIT

WARM UP

WARM UP

2 Rounds

200m Run

1 Lunge Flow Per Side

4 Thoracic Bridge

10 Russian Kettlebell Swing

GYMNASTICS

Metcon (No Measure)

15min Window for Handstand Walking Progressions

1) Wall Facing Shoulder Taps or palm lifts

*Learning to shift weight between arms to allow opposite arm to move

2) Floating Handstand kick up to Wall

*Aim to balance in a handstand before touching wall.

3) 1-2 Steps to Wall

*Put the two progressions together, kick up only slightly further away from the wall. Aim to find balance and walk a couple steps before touching the wall.

4) Partner spotted HSWalk on floor.

*Coach led progressions, spending a few minutes on each.

or

Advanced Option

Every 2mins for 12mins

25-50ft HS Walk + 10-20 GHD Sit ups

METCON

Metcon (No Measure)

AMRAP 22mins

10 Burpees

10 Burpees

20 Double Unders

10 Burpees

20 Double Unders

30 Wall Balls

10 Burpees

20 Double Unders

30 Wall Balls

400m Run

10 Burpees

20 Double Unders

30 Wall Balls

400m Run

50 Kettlebell Swings 24/16kg

Max Cal Bike/Row/Ski in remaining time

Intent: General Aerobic conditioning with mixed modal movements