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 Push Jerk + 1 Split Jerk
On the 2min for 12min
)
Start at 6-7RPE and build up to moderate-heavy
METCON
Metcon (AMRAP – Rounds and Reps)
Rx
AMRAP 15min
50 Double Unders
10 TTB
25ft HS Walk or 3 Wall Walks
Scaled
AMRAP 15min
50 Single Unders
10 V-Ups
3 Half-range Wall Walks
Rx+
AMRAP 15min
70 Double Unders
15 TTB
50ft HS Walk or 6 Wall Walks
Notes:
This Metcon will test your capacity to stay consistent with your gymnastics skills under fatigue. Make it your intention for every repetition to look the same throughout the whole workout, even when you start getting fatigued. A messy rep is an inefficient rep.