CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run/Row/Bike/Ski

10 S-Waves

4 Thoracic Bridges

8 Barbell Strict Press

Move to Movement Specific Warm Up

Warm up sets Push Press

Push Press (3 x 5 )

Push Press

3 x 5 @ slightly greater than last week

(last week 8 RPE)

TnG OK

METCON

E4MOM – 24 mins (No Measure)

EMOM 24min

1. 16/12cal Echo Bike

2. 6 Power Clean @ approx 55-65% 1RM PC

3. 50-70 Double Unders

4. 8-12 Bar Facing Burpees

For completion:

Pick numbers that you can maintain but become challenging towards the end

Large class scenario: Groups of 4, each starting on a different station