CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 PVC Pass Throughs

5-10 Push Ups with Scap protraction at top

6/6 Half kneeling plate overhead side bends

**Plate should be very light

12 Alternating Plate Reverse Lunge

Strength

In a 16min window complete following working sets, preceded by 2-3 small warmup sets:

A1)

Bench Press

3×7 @8.5-9RPE

*Use the same weight as last week for one extra rep per set.

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

Weighted if possible

4x7reps @8.5-9RPE

*Look to increase load from last block or progress Box Dips to P-Bar or P-Bar to Ring Dips.

A2)

DB Front Foot Elevated Reverse Lunges

3×10 Alternating @9RPE

*Final week of increasing RPE. Elevate front foot with a 20kg plate

CONDITIONING

Coaches Choice…