CrossFit Geo – XFIT
Warm Up
2 Rounds
10 Cal Bike/Row/Ski
5-10 Push Ups
5-10 Scap Pull Ups
30 Sec Lat/ Overhead Stretch
20sec Per side Wrist CARs
Move to Movement Specific Warm Up
1-5 Reps of Each Movement
STRENGTH
Strength/Conditioning AMRAP (No Measure)
AMRAP 5min
Strict Muscle Ups > 5 Ring Dips + 5 Strict Chest To Bar/scale rig
Rest 1min
100 GHD Sit-ups > Weighted Sit Up > V-Ups
Rest 1min
200m Farmers Carry 32/24kg
METCON
AMRAP – 24 mins (Calories)
AMRAP 24mins Pairs “Share Anyhow”
40/30cal Row
40/30cal Ski
40/30cal Echo Bike
2min rest
*Rest 2mins after finishing the last bike before starting Row again