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 (No Measure)
2 Hang Power Clean + 1 Hang Clean
On the 2min for 10min
Start at 75% 1RM of Power Clean and build to heavy
METCON
Metcon (No Measure)
Round for round with a partner
5 sets each
16/12cal Bike / Row
10 Thrusters 40-60 / 30-40kg*
10-20* TTB
* Pick numbers/loads that you can stay unbroken on Thruster and no more than 2-3 quick sets on TTB
**3min cap per set