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
Deficit Snatch Pull 2×4 @ 90% 1RM Snatch 1 inch deficit
Dumbbell Bench Press (Dumbbell Bench Press
2×12-15 @ 80% of last week’s top set)
partner up & alternate
METCON
Twinkle Toes (AMRAP – Reps)
On the 5min for 25min
20/15cal Row
20 Wall Balls @20/14lb
Max Toes To Bar till 3min mark
Score is total Toes To Bar