CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Hip Rotation Flow
30sec Per/side Shoulder Stretch
Move to Movement Specific Warm Up
Warm up sets of DB Bench Press/Snatch Pull
STRENGTH
Snatch Pull (3 x 4 )
Deficit Snatch Pull
3×4 @ 110% 1RM Snatch
*1 inch deficit, Use Straps
Partner up and alternate between Snatch Pull and Dumbbell Bench Press
METCON
Dumbbell Bench Press (3 x 12 – 15 )
Dumbbell Bench Press
3×12-15 @9RPE
Power & the Passion (AMRAP – Reps)
On the 8min for 24min (3 sets of 5min AMRAPs with 3min rest between)
AMRAP 5mins
12/9 Cal Echo Bike/Row/Ski
6 Bar Facing Burpees
6 Power Snatch @40/30kg
6 Bar Facing Burpee
6 Power Snatch @40/30kg
Score = Total reps. Start on the Bike/Row/Ski at the beginning of each 5min AMRAP