CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

2 Rounds

6 Shinbox Rotations (lean forward into glute stretch)

6 Thoracic Bridge

30sec Per/Side Banded Let Stretch

Move to Movement Specific Warm Up

3-5 reps of all movements at fullload

METCON

Metcon (AMRAP – Reps)

Advanced/Rx

AMRAP 18min

30/24cal Echo Bike (or Row)

30 Power Snatch @40/30kg

20 Shuttles or 400m Run

30 OH Squats @40/30kg

30/24cal Ski Erg (or Row)

30 HSPU

30 Hang Squat Cleans @40/30kg

Shuttles: 25ft up, 25ft back = 1 rep

*scale OH squats to Front, HSPU to box, polar bear or DB strict press

Elite

AMRAP 18min

30/24cal Echo Bike (or Row)

30 Power Snatch 50/35kg

20 Shuttles or 400m Run

30 OH Squats 50/35kg

30/24cal Ski Erg (or Row)

30 HSPU

30 Hang Squat Cleans @50/35kg

Shuttles: 25ft up, 25ft back = 1 rep

Large class: Partner up and share a Bike and Ski. One person starting on Ski instead of Bike.

GYMNASTICS STRENGTH

Ring Muscle Ups

1 Unbroken set on the 2min for 10min

Score is total reps

or

10 mins For Quality Alternating

3-5 reps Low Ring Transfers (feet on floor or box for extra difficulty)

5-10 Ring Swings (Keep head in shoulders, drive rings forward and back)

3-5 Hip to Ring Kips