CrossFit Geo – XFIT

WARM UP

2 rounds

200m Run/Row/Ski/Bike

20-30 sec Dead hang or Lat/pec stretch

5-10 Push ups

Aim to complete 2 warm up sets of below progressions before starting 9min clock

GYMNASTICS

On a 12min clock complete following:

Scaled

3 sets of:

2min Max Feet Elevated Ring Row or Slow Negative Pull Ups

2min to accumulate 15-25 Push ups

*Use a deficit for more challenge

Rx

3 sets of:

2min Max Strict CTB or Chest to Ring

2min to accumulate 15-25 Strict Box/Parallette Dips

Advanced/Elite

3 sets of:

2min Max Legless RC (Scale to Legged Rope Climbs, strict negatives or sled pulls if needed)

2min to accumulate 15-25 Strict Ring Dips

*Make sure all reps are completed with perfect form. Final week of increasing reps.

CONDITIONING

AMRAP 16mins

Partner Workout, Share Anyhow

400m Med Ball Run *Together, one Medball between two

16 Wall Walks

1000m Ski/Row or Bike Erg 2000m

20 Sandbag/Deadball/Barbell Clean @heavy

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 choose a heavy power clean.