CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
30sec Per/side Shoulder Stretch
Move to Movement Specific Warm Up
Empty Barbell set of First Complex
STRENGTH
Clean & Jerk Series – 15 mins (Weight)
Clean and Jerk Series
Rolling Clock 15mins
On the 90sec for 6min
2 x (Muscle Clean + Push Press + Split Jerk) @light-moderate (increasing)
On the 90sec for 9min
1 Power Clean + Split Jerk
@75% 1RM PCSJ
METCON
Metcon (AMRAP – Reps)
On the 4min for 20min
20/15cal Row/Bike/Ski
18 Wall Balls 20/14lbs 10/9ft
Max reps Double Unders till the 3min
Score is total DU
Large Class: Stagger 2 groups by 2min