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 Lat Stretch

Move to Movement Specific Warm Up

3-5reps of all movements at fullload

METCON

Metcon (Time)

For total time:

5 rounds

24 Air Squats

16 Chest To Bar

8 HSPU (advanced Strict) > box pike > polar bear

into

60/50cal Bike/Row/Ski

into

30 Power Snatch 60/40kg

Cap 20mins

GYMNASTICS

Ring Muscle Ups

1 Unbroken set on the 2min for 10min

Score is total reps.

or

10mins 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

or

10mins For Quality Alternating

6-10 Tempo Deficit Push-ups

8 Tempo DB Bent Rows

6-10 Strict Hanging Leg Raises