CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

1 xLunge Flow

10 Pause below the knee and above deadlift

10/10 Single Leg Hip lift

STRENGTH

Deadlift (In a 20min window complete following

A]
Deadlift
3×5@8RPE

*Each week we will look to increase load.)

METCON

Metcon (No Measure)

Rx

6 rounds for total reps + cals:

30sec Strict Handstand Push Ups (Kipping HSPU/Push Ups)

60sec Cal Row/Bike/Ski

90sec Rest

*Total time 18mins

Rx+

6 rounds for total reps + cals:

30sec Wall Facing Strict Handstand Push Ups

60sec Cal Row/Bike/Ski

90sec Rest

*For large class stagger half to start on the 90sec rest.

Intent: Mixture of gymnastic strength development and aerobic conditioning. Break sets early to ensure you can maintain total reps per round for all 6 rounds. You may start with strict HSPUs and scale to kipping in the later rounds.