CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2 rounds
6 Thread the Needle
8 Prone Snatch Grip Press Behind Neck
60sec Hip and Shoulder Flow
10 OH Squat + Sots Press with dowel
STRENGTH
Overhead Squat (3×5
@ 7,7.5,8RPE )
METCON
14 Min AMRAP (AMRAP – Reps)
AMRAP 14min
10,12,14,16,18,20…..
Box Jump Over Step Down 24/20inch
TTB
Single DB Thruster 22.5/15kg
Scaled: TTB/Leg raise/Knee raise
Lower weight for single DB Thruster
Advanced option: 32.5/22.5kg