CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Shin Box With forward lean

10/10 Single Leg Glute Bridge

10 each way Lateral band Walk

5 Barbell Goodmornings

5 Back Squats

Back Squat (In a 20min window, complete:

Warm up sets (6min)
Working sets (10-12min)
Pack-up weights (1-2min))

Back Squat


1×8@5% less than set of 6

1×10@5% less than set of 8

1×12@5% less than set of 10

***Next week and the week after we will be keeping the loads the same and adding one more rep per set. Please make sure to record weights each week.



5 rounds for time:

250m Row/Ski or 200m Run

10 Lateral Burpee Over the Bar

5 Squat Cleans 60/40kg

Cap 16mins

Advance/Elite: 70/45kg


For todays workout look to pace yourself on the Row/Ski/Run portion to ensure you can swiftly move through the 10 burpees and 5 squat cleans.

For those seeking an extra challenge, the elite option involves using a heavier barbell at 70/45kg.

If you prefer to use a Bike Erg, the distance should be doubled (500m).