CrossFit Geo – XFIT
WARM UP
2 rounds
200m Run/Row/Ski/Bike
20-30 sec Deadhang or Lat/pec stretch
5-10 Push ups
10/10 Single leg glute bridge
Aim to complete 2-3 warm up sets of below progressions before starting 12min clock
GYMNASTICS
In a 12min window complete following:
3 rounds for completion
10 Barbell Hip Thrust
5-15 Tempo Push-ups on DB’s 2211
20 Alternating KB Bent Rows
*Complete all working sets at 7.5-8RPE.
CONDITIONING
AMRAP 18minsz
Partner Workout
or Individual with 1:1 work to rest ratio
250/200m Row or 500/400m Bike Erg (Each partner. One then the other)
12 V-ups (Each partner. One then the other)
12 Sandbag/Dead ball Clean @heavy (shared anyhow between 2)
*Alternative equipment option do either 200m Farmers Carry 32/24kg (shared between 2) OR 12 Power Cleans @ approx. 70% 1RM (shared between 2)
Notes:
Partner-up with someone at a similar level as you and choose a Sandbag/Dead ball load that is a challenge.
Alternatively if you do not have heavy Sandbags/Dead balls you may do Farmers Carry or Power Cleans