CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

4 Kang Squats (Boot strap squats)

4 Thoracic Rotations in bottom of Squat

5 Strict Press with slow Eccentric into full grip Front Rack

5 Pulse in the bottom Front Squats with full grip

*Add side lying clams and single leg hip lift between warm up sets.

STRENGTH

16min window to warm up and complete:

Front Squat Complex

On the 2:30 for 10min

1 Pause Front Squat (3 sec) + 2 Front Squats

*Start at 75% and build to a heavy for today. Aim to finish at 9RPE. Ideally greater than last week’s top set.

CONDITIONING

Rx

On the 6min for 24mins

24 Wall Balls 24/20lb

16/12cal Bike/Row/Ski

10 **Shuttle Runs (25ft up and 25ft back = 1 rep)

Max Cal Bike/Row/Ski untill 4min mark

Score is total cals accumulated after the shuttles each round

**For limited space substitute 10 shuttles for a 200m Run.

Notes:

If your class is larger or if there are limited erg options available for this workout, consider swapping the erg effort and wall balls.

Stagger the start of two groups by 2 minutes to ensure each group can complete the buy-in calories and the final max effort.

The goal is to achieve the same total calories in each round.