CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

20-30sec Dead Hang/Lat Stretch

5 Slow Pull Muscle Snatch

10 Oscillating Squat Jumps*

STRENGTH

On the 90sec for 6sets (9mins)

3 Hang Power Snatch

*Aim to complete all reps at a 7RPE building to a comfortable 8RPE. **Deload Week

CONDITIONING

Rx

AMRAP 20min

250m Row/Ski or 500m Bike Erg or 200m Run

15 KB Swing @24/16kg

10 Box Jump Step Down 24/20inch

Notes: The goal of todays workout is to move at a steady, maintainable pace for 20mins with minimal rest and quick transitions using the Erg/Run cadence as recovery.

For those in need of the deload week, keep intensity light-moderate.

Alternatively for those after a challenge aim to push the pace and aim to maximise score.