CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike

2x Thoracic Flow +Shoulder CARs

into

2 Rounds

5-15 Sec Top of Dip Hold

5-15 Sec Bottom of Dip Hold

10 Kip Swings

GYMNASTICS

15mins for Quality/Skill practice

Aim to perform 3-5 sets of chosen Progression

Ring Muscle Up

Level 1) 3 Feet on floor Low Ring Transfer, 3-5 Ring Swings

Level 2) 3 Banded Feet on floor Transfers to Catch and dip, Hip To Ring Kip

Level 3) Jumping Ring Muscle Ups, Spotted Transfers or Hip To Ring Kip

Level 4) Accumulate 10-30 Reps (Try an ascending ladder focusing on quality efficient reps 1-2-3-4-5-6..

When you miss a set restart the ladder from 50% last set)

Conditioning (AMRAP – Rounds and Reps)

AMRAP 17mins

“Pairs, Share Anyhow”

50ft Hs Walk or 6 Wall Walks

30 Box Jump Over Step Down

1000m Row/Ski

METCON