CrossFit Geo – XFIT
20-30sec Dead Hang/Lat Stretch
5 Slow Pull Muscle Snatch
10 Oscillating Squat Jumps*
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
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.