CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
4 Shinbox to forward lean
20 Per/Side Lat Stretch
4 Hang Muscle Snatch
4 Pause Overhead Squats
STRENGTH
Hang Snatch (Every 2 mins for 12 mins
2 Hang Snatch)
*Start at 65% and if moving well build to a moderate load (70-80%) for the final 3 sets. We will look to increase each week on our final 3 sets
METCON
The Long Lunge (No Measure)
AMRAP 15mins
15/12 Cal Bike >20/16 Cal Row >200m Run
50ft Single Arm DB OH Walking Lunge 32.5/22.5kg
2/1 Legless Rope Climbs >12 Chest To Bar > Rig scaled options
Intent: Exposure to heavier Dumbbell and Legless Rope Climbs within a metcon setting. You may choose to go RX even though it will reduce the overall intensity, or if you want to focus on conditioning, you can go with 22.5/15kg