CrossFit Geo – XFIT

Warm Up

2 rounds

10 Thread the Needle

10 Slow Shoulder Taps in Pike

2 Wall Walks with 5sec Pause at top 10sec Crow Hold

GYMNASTICS

Metcon (No Measure)

HSPU builder

Choose your below prescription according to your current ability level and aim to progress that level over the coming weeks

HSPU – Development Level

3 Rounds

3 Kipping HSPU / 5 second Handstand Hold against wall

5 Box HSPU

7 Push Ups on DB’s

2min Rest Recovery

HSPU – Consistency Level

3 Rounds

3 Strict Chest Facing Wall HSPU

5 Kipping Back facing Wall Pause in Bottom Position and at top of HS

7 Box HSPU 10 Push Ups on DB’s

2min Rest Recovery

HSPU – Intensity Level

3 Rounds

5 Strict Chest Facing Wall HSPU

5 Kipping Back facing Wall Pause in Bottom Position and at top of HS

10 Feet on box pike HSPU

15 Push Ups on DB’s

2min Recovery Ski

METCON

3 RFT (Calories)

On a rolling clock

3 rounds for total cals + reps

1min Bike or Row

1min Single KB Box Step Over 24/16kg 24/20inch

1min KB Swings 24/16kg

2min Rest

*Use different erg machine to whatever you used yesterday