CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

4 Kang Squats

4 Thoracic Rotations in Squat

10/10 Single Leg Hip Lift

STRENGTH

Front Squat (2×3 @7RPE Approx. 70-75%)

In a 12min Window

*With both strength/conditioning being under 12mins each, use the extra class time to coach Rope Climb efficiency tips and practice

METCON

Metcon (Time)

36 Wall Balls @20/14lbs

12 Power Snatch @60/40kg

6 Rope Climbs or 30 Chest To Bar

12 Power Snatch

36 Wall Balls

Cap 12mins

Intent: Sport piece with exposure to Rope Climbs under fatigue. You may choose to go RX for exposure to the higher load/skills and take the time cap or scale to ensure that you can finish under 12mins