CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique

*Super set first 2x Warm Up sets with

12/12 Fire Hydrants/ Banded Clam Steps

STRENGTH

Deadlift

Reset Deadlift

3×5 @ 8, 8.5, 9RPE

*Lower to the ground with control and ideal position before reseting and lifting again. No “drop from top”

METCON

E3MOM 24 MIN (No Measure)

SCALED

On the 3min for 24min

10/8cal Echo Bike

6 Push-ups

3 Power Clean 40/30kg

3 Front Squat

3 Push Jerk

2min cap per round

RX

On the 3min for 24min

12/9cal Echo Bike

3/2 Ring Muscle Ups > 6/4 Strict ring Dips

3 Power Clean 60/40kg

3 Front Squat

3 Push Jerk

2min cap per round

*Scale Reps or Cals to be able to complete before Cap. And/Or remove Muscle Ups