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-vs

GYMNASTICS STRENGTH

In a 15 min window

A1]

False Grip Ring Strict Pull up

(aim to touch low rib cage)

3×2-5reps

A2]

Ring Dips

3×3-10reps

*With a pause at top and bottom of dip.

A3]

Muscle Up Row

3×3-5reps

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

Rx+

​​​​ AMRAP 10mins Strict Muscle Ups

Competition standard

*Aim to increase on total reps from last week.

METCON

Metcon (No Measure)

AMRAP 20mins

500m Row or 400m Run

20 Air Squats

20 Kettlebell Swings @24/16kg

20 Burpees

Intent: General mixed modal conditioning. Try and keep a steady pace for 20min.