CrossFit Geo – XFIT
Warm Up
200m Run/Row/Bike
2x Thoracic Flow +Shoulder CARs into
2 Rounds
10 Push Ups with Push Plus
10 Banded Pull Aparts
20/20sec Lat stretch on Rig
Strength
Push Press
In a 16min Window Complete Following
Push Press
2 Reps @8.5RPE
3 Reps @5% Less than above “2”
4 Reps @5% Less than above “3”
*Each week we will increase load on the top set.
METCON
Conditioning (No Measure)
EMOM 20mins
1) 40-80 Double Unders
2) 8-10 Dual DB Step-ups @22.5/15kg
3) 3-8 Bar Muscle Ups or CTB or Pull-ups
4) Rest