CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2 rounds
6 Thread the Needle
10 Goblet Squats
60sec Hip and Shoulder Flow
10 Cossack Squats
STRENGTH
Front Squat (2 x 5 @ 7RPE)
METCON
16 MIN AMRAP (AMRAP – Reps)
AMRAP 16min
4 Pull-ups (Scaled – Jump P/Ups, RR/Advanced CTB or Ring Muscle Ups)
8 Hand Release Push-ups
12 Dual DB Deadlifts 22.5/15kg
*At the start of every 4min, including 00:00, perform 5 Wall Walks