CrossFit Geo – XFIT
2 Lunge Flow per side
20/20/20sec 3 Position Plank (middle & each side)
1 Wall Walk + 10 Scap Push Ups
*In Handstand or in push up position
In a 20min window complete following
3×8 @ 7.5RPE
Super set with below for 3-5sets
1) 60 sec HS Walk/hold Variation (see below)
2) 5 Snap to Superman + 10sec Hold + 5 Snap to Hollow + 10sec Hold
Scaled: Hs Hold on wall, Palm lifts, Steps into wall, Partner spotted freestanding hold
Rx: 25-50ft HS Walk or Freestanding hold
RX+ Pirrouettes or Free Standing HSPU
*Each week you can look to either improve on that same skill, or switch to a different skill to practice
Partner Workout, round for round
10 Front Squats @light
10 Hanging Leg Raise
10 Thrusters @40/30kg
12 Thrusters 50/35kg
Choose a partner and level that should allow for 1:1 rest to work.
This workout is supposed to be a challenging effort, aim to be completing a round within 3-4mins.
Hopefully totalling 3+ plus rounds each.
Those looking to push themselves opt to go first.