CrossFit Geo – XFIT

WARM UP

1-2min Bike/Row

2 Rounds

20seconds per side Overhead Stretch

1-2 Lunge Flow Per/Side

STRENGTH

Snatch

On the 2min for 6min

Muscle Snatch + Snatch Grip Push Press Behind Neck + OH Squat + Power Snatch

*Start light and build slightly each set

into

EMOM 6min

1 Squat Snatch

*Build from light to moderate (80-85%1RM)

METCON

Metcon (Time)

RX Option

5 Rounds for Total time

6 Strict Handstand Push up > Kipping

14 Toes To Bar

300/250m Row or Run 200m

60sec Rest

Rx+

5 Rounds for Total time

6 Strict Deficit Hand Stand Push Ups *2inch

14 Toes To Bar

300/250m Row

*Rest 60secs between rounds