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
E2MOM – 10 Mins
1 Hang Power Clean + 2 Hang Clean
On the 2min for 10min
Start at 75% 1RM PC and build to heavy
METCON
4 Rounder (Time)
For total time:
4 rounds
12/10cal Ski Erg (or Row/Bike)
12 Wall Balls 9kg/6kg
then
20 Burpee Box Jump Overs
then
4 rounds
200m Run
12 Wall Balls 9kg/6kg
18min cap
**Scaled option available**
Advanced: 30/20lbs Wall Ball and 30/24inch Box
Large class scenario: Start half group on Run portion of the workout and they finish with erg portion