CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

20 Per/Side Front Rack stretch

4 Muscle Clean

4 Strict Press

STRENGTH

Clean and Jerk (EMOM 8min

1 Power Clean Push Jerk )

*Complete all sets at approx. 70-75% 1RM PCPJ. Goal is perfect positions.

METCON

Metcon (No Measure)

On the 5min for 30min

250/200m Row

25-50ft Handstand Walk or 3-6 Wall Walks

8-12 Box Jump Over Step Down 24/20inch

200m Run

*Start half the class on the Run working up the list of movements and the other half completing workout the normal order.

Intent: Repeatable and sustainable efforts, aiming to finish all rounds under 4mins. Choose progressions/reps that allow you to finish under 4mins. Aim to kick immediately up into HS walk each round, practicing consistency under fatigue