CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

Downward Dog into Cobras

W-Y’s

Scap Push-ups

Pike Shoulder Taps

STRENGTH

Jerk (1 x Push Jerk + 1 x Split Jerk
On the 2min for 5 sets (10min)

Start at 6-7RPE and build up to 80% of last week’s top set (deload))

METCON

Metcon (No Measure)

Rx

AMRAP 10min

2,4,6,8,10….etc

CTB

Single DB Devils Press @22.5/15kg

Scaled

AMRAP 10min

2,4,6,8,10….etc

Ring Row (or scale number of Pull-ups/CTB)

Single DB Devils Press @22.5/15kg

Rx+

AMRAP 10min

3 Ring or Bar Muscle Ups

3 Dual DB Devils Press @22.5/15kg

Notes:

Ascending rep scheme means that it will feel like slow going towards the end! Pick a workout variation that allows you to maintain an unbroken flow for the first few rounds at least.