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 (3 x 5 @ 7. 7.7, 8 RPE)
In a 16min Window Complete following
RESET DEADLIFT
*Lower to the ground with control and ideal position before reseting and lifting again. No “drop from top”
METCON
E3MOM – 21 mins (AMRAP – Rounds and Reps)
RX
On the 3min for 21min
10 Thrusters 40-50kg / 30-35kg
8-13 Chest to Bar
250/200m Row
OR
200m Run
*Pick a load and rep scheme that is challenging but you get each round done under 2:20 (rest for 40 secs)
SCALED
On the 3min for 21min
8 Thrusters 40kg / 30kg
12 KB Swings 24/16kg
250/200m Row
OR
200m Run
*Pick a load and rep scheme that is challenging but you get each round done under 2:20 (rest 40 secs)