CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

4 Thoracic Rotations

10 W-Vs

10 Scap Pull Ups

5-10 Push Ups

GYMNASTICS STRENGTH

In a 15min Window

A1]

Ring Swing 3×5-8reps

*Aim to keep head inside arms, Push the rings forward and pull them back to achieve a higher swing.

A2]

Low Ring Transfer (with slow negative)

3×3-5reps

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

A3]

Kipping Ring Dip or Strict Box Dip

3×3-5reps with pause at top and bottom

Rx+

Accumulate 10-30 Ring Muscle Up

Aim for repeatable sets of perfect reps.

METCON

Metcon (No Measure)

Every 6mins for 18mins

750m row or 600m Run

20 Kettlebell Swings @24/16kg

Max Toes To Bar until 5min mark

Rest 1min

Intent: To build toes to bar volume under fatigue. Strategise to either get there quicker to allow more time on toes to bar or pace/break up reps to feel less fatigue before toes to bar.