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

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 (Calories)

EMOM 16 mins (2 rounds through)

1) Max Cal Bike/Row/Ski

2) 10 Box Jump Step Down @24/20″

3) Max Cal Bike/Row/Ski

4) 15 Kettlebell Swings @24/16kg

5) Max Cal Bike/Row/Ski

6) 200m Run

7-8) Rest

Score is total Cals

Intent: General erg based conditioning with an “active” rest period. Intensity should be on the erg effort, aim to recover on the following movements.