CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

1 x Lunge Flow

10 Pause below the knee and above knee deadlift

10/10 Single Leg Hip lift

STRENGTH

Deadlift (In a 20min window complete following

A]
Deadlift
3×5@8-8.5RPE

*Aim for slightly heavier than last week)

METCON

Metcon (Time)

Rx

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups (Kipping HSPU > DB Push press)

Burpee Box Jump Overs @24/20″

Cap 15mins

Rx+

9-8-7-6-5-4-3-2-1

Wall Facing SHSPU

Bar Muscle Up

15min cap

Intent: Shoulder intensive sport piece. Aim is to find intensity on the BBJO while managing muscular fatigue for HSPU. Break the reps early and often to maintain pace.