CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

6 ATG Split Squats Per Side

3 Dive Bombers

4 Thoracic Rotations

STRENGTH

STRENGTH

METCON

Metcon (No Measure)

On the 6min for 18min

10 Burpee Box Jump Overs 24/20″

16 Toes To Bar

24 Wall Balls 20/14lbs

Max Cal Bike/Row/Ski till the 4min Mark

(2 min rest)

*Large Class Scenario stagger start a second group by 2mins.

Intent: Mixed Modal Aerobic Conditioning

Split Jerk (Weight)

On the 2mins for 14mins
Split Jerk

3×2 building from 75% to 85%
3×1 building from 85% to 90+%

*Start each set on the lower side of the percentage window. If they are feeling good increase each set within the window.