CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

5-10 False Grip Ring Row

5-10 Pause off Floor Push Ups

10 W-V’s

GYMNASTICS STRENGTH

In a 15min Window

A1]

False Grip Ring Strict Pull up

(aim to touch low rib cage)

2 x 2-5reps

A2]

Ring Dips

2 x 3-10reps

*With a pause at top and bottom of dip.

A3]

Muscle Up Row

2 x 3-5reps

https://www.youtube.com/watch?v=UiHq5aPDVXk

Rx+

80% Last weeks total reps for quality.

Competition standard

METCON

Metcon (No Measure)

AMRAP 18mins

Partner Workout

Max distance Bike/Row/Ski

*Swap every 90 seconds. During the 90 seconds rest period complete:

7 Box Jump Step Down

14 Kettlebell Swing @24/16kg

Intent: General Aerobic Conditioning