CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

5 Full Grip Front Squat

5 Tall Cleans

5 Hang Squat Clean with a pause in the receiving position

Move to Movement Specific Warm Up

Warm up sets Hang Clean

STRENGTH

Hang Clean (6 x 1)

Every 90 secs for 9 mins

80% of last week’s top load

METCON

E3MOM – 15 mins (AMRAP – Reps)

On the 3min for 15min (5 sets)

24/18cal Row

OR

20/15cal Bike/Ski

Max Wall Balls

OR

Bar Facing Burpees

till the 2min

Rest from 2min to 3min

Score is total WB/Burpees accumulated

Pick whichever movement you need more work on

Scaled: reduce WB weight,

16/12 cal Row

13/10 cal Bike/Ski

Advanced: 30/20lbs Wall Ball