CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
3x Squat Flow
2x Inchworm
10 Dead Bugs
200m Run/Row/Ski/Bike
2 sets
5 Muscle Clean
5 Tall Clean
5 Front Squat
Move to Movement Specific Warm Up
STRENGTH
Clean (Clean
1×2 @80% of last week’s load)
METCON
DELOAD Week Conditioning (Time)
For Total Time
4 Rounds
400m Run
4 Rope Climbs > 8-12 Strict Pull Ups/RR
2min rest
5 Rounds
15/12cal Echo Bike (Row/Ski)
10 Single DB Snatch @32.5/22.5kg
Cap 32mins
Large class scenario: Start half the class on part 2