CrossFit Geo – XFIT

WARM UP

2 rounds

200m Run/Row/Ski/Bike

20 sec Dead hang or Lat/pec stretch

5-10 Narrow Grip Push Ups

10 Shin box with forward lean

STRENGTH

In a 20min Window

A1]

Close Grip Bench Press

3×8 reps @7/7.5/8RPE

A2]

DB Reverse Lunges

3×12 alternating @ 8RPE

METCON

Rx

AMRAP 8min

6 Strict TTB

16 DB Snatch @22.5/15kg

50 Double Unders

2min Rest

AMRAP 8min

6 Strict Chin Ups

16 SA DB OH Lunge

50 Double Unders

Notes:

This AMRAP involves strict movements, which will reduce the demand on the cardio system, but increase the demand on strength-endurance.

Focus on maintaining integrity of strict movements as fatigue sets in.

Scale Strict TTB to strict hanging leg raise also add a band for strict chin ups or elevated feet ring row.