CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Hip Rotation Flow
30sec Per/side Shoulder Stretch
200m Run/Row/Ski/Bike
Move to Movement Specific Warm Up
STRENGTH
Snatch Pull (Deficit Snatch Pull)
In a 16min Window Complete following
A1]
Deficit Snatch Pull
3×4 @ 100% 1RM Snatch
*1 inch deficit, Use Straps
Dumbbell Bench Press
A2]
Dumbell Bench Press
3×12-15 @8RPE
*Partner up and alternate between Snatch Pull and Dumbbell Bench Press
METCON
Toes in the Water (Time)
CONDITIONING
B]
On the 6min for 24min
16 Toe to Bar (RX+ 24)
12 Power Snatch 40/30kg
24/18cal Bike
*Score= slowest round, 4min cap per round.
**For large classes stagger start by 3mins or add Row/Ski