CrossFit Geo – XFIT
Warm Up
WARM UP
200m Run/Row/Ski/Bike
2x Hip Rotation Flow
30sec Per/side Shoulder Stretch
200m Run/Row/Ski/Bike
Move to Movement Specific Warm Up
STRENGTH
Snatch Pull (3 x 4)
Deficit Snatch Pull
3 x 4 @ 105% of 1RM
Dumbbell Bench Press (3 x 12 – 15 reps @ 8.5 RPE)
A2]
Dumbbell Bench Press
3 x 12-15 @8.5RPE
METCON
You can swing my bell (AMRAP – Reps)
On the 5min for 25min
20/15cal Row
20 Kettlebell Swings 24/16kg
Max Reps Burpee Box Jump Overs till the 2:30
24/20inch
Score is total BBJO reps
Large Class Scenario stagger by 2.30