CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

1-2 Lunge Flow Per/Side

10/10 Single Leg Hip Lift

Back Squat (Back Squat Complex
3×6 @8RPE)

Reps 1,3,5 with a pause in the bottom

Reps 2,4,6 no pause

*Focus is on maintaining an active bottom position during pause and regular reps, eliminating the loss of tension at the bottom of a rep. Whilst accumulating 6 reps for overall strength adaptation

METCON

Enough Rope (No Measure)

Pairs, Share Anyhow

AMRAP 20mins

Max Cal Echo (Row/Ski)

*Before/after every effort on the bike, the non-cycling partner must complete:

2 Rope Climbs 15ft (Advanced – first rep Legless)

6 Burpees to Target

Score = total cals

*Scale Rope Climbs to 50ft (16 metres)Farmers Carry @32/24kg

*Intent is to accumulate Rope Climb volume under fatigueand to accumulate 20min of moderately intense aerobic work.