CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds

20/20Sec Front Rack Opener

5 Slow Front Squats with pause in the bottom

4 Thoracic Rotations

10/10 Single Leg Hip Lift


Front Squat (4×6 @ 75-80% 1RM across
Target 8RPE )

In a 16min window complete following

*Each week we will add 1 rep per set, and aim to keep load the same.


Metcon (No Measure)

AMRAP (1) 10min

15 Burpee Box Jumps 24/20inch

20 CTB > scaled options

20/16cal Row/Bike/Ski

2min Rest

AMRAP (2) 10min

10 Burpee Pull-ups

15 Box Jump Overs 24/20inch

15/12cal Row/Bike/Ski


Predominantly a cardio stimulus, with a challenging number of CTB in the first 10min. Break them early and often. Scale the reps or the movement variation to Pullups/Ring Rows if you don’t think you can maintain sets of 5 or more CTB throughout.

You may wish to use a different erg on each of the 10min AMRAPs for variety

Large class scenario: share equipment 1 between 2 and start on different exercises. If one person catches up to the other, they can either wait a few seconds or skip that exercise and move to the next exercise in the AMRAP and continue moving