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 Pec stretch on Rig
Move to Movement Specific Warm Up
Weightlifting
Push Press
In a 16min Window Complete Following
Push Press
2 Reps @8RPE
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
Metcon (Time)
For time:
200m Farmers Carry 24/16kg
18 Toes to bar
16 Burpee Box jump overs @24/20″
18 Toes to bar
16 Burpees Box jump overs @24/20″
18 Toes to bar
200m Farmers Carry 24/16kg
Cap 15 minutes