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
Move to Movement Specific Warm Up
Coach led Muscle Up Skill Progressions
GYMNASTICS
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 effecient reps 1-2-3-4-5-6.. When you miss a set restart the ladder from 50% last set)
METCON
Pairs – Round for Round 18 Min (AMRAP – Rounds)
15/12 Cal Bike/Row/Ski
25ft HS Walk or 3 Wall Walks
1 Rope Climb or 3-6 Strict Pull Ups