CrossFit Geo – XFIT

WARM UP

2 rounds

10 Tight Kip Swings

10 Pulse into Arch on floor

10 Pulse to Hollow on floor

into 2 rounds

10 Scap Pull Ups

5 Hanging Knees to Chest

5 Slow Tempo Push Ups

GYMNASTICS

Gymnastic Test

2min Max Effort Window

1)

Advanced/Elite: Wall Facing Strict HSPU or Strict HSPU

Rx: Kipping HSPU

Scaled: Reduced ROM Kipping HSPU or Full Push Ups

Rest until 6min mark

2) 2min Max Effort Window

Advanced/Elite: BMU

Rx: CTB

Scaled: Pull Up or Feet Elevated Ring Row

*Make sure to spend 5+ minutes completing warm ups sets of each exercise before starting max windows.

CONDITIONING

“AMRAP” 22min circuit for quality

30/24 Cal Bike/Row/Ski @7PE

10 Pause Bench Press or Floor Press

10 Hollow rocks + 10 V- Ups

6/6 Front Foot Elevated Split Squat

10-15 Banded Pull Aparts

Notes: Todays strength circuit is more about quality than intensity.

Keep most movements @7RPE .

For a large class start half on the ergs and half on the Bench Press.

Aim to partner up and share equipment