CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

6 Kang Squats

6 Thoracic Rotations in a Squat

10 Bird Dog

Spend 1-2mins Opening front rack with empty bar, include a few full grip front squats


In a 16min window complete following

Front Squat

1×2 @8.5RPE (slightly more than last week)

1×3 @5% less than above set of 2

No set of 4 this week

*Spend the first 10-12mins increasing in sets of 2 until you reach 8.5RPE. This should be a load that with maximal effort you could complete a set of 3 reps. Then rest 2-3mins before performing the drop back set.


AMRAP 18min

16/12cal Echo Bike

20 TTB

80 Double Unders


This workout is designed to be a predominantly cardio stimulus with simple gymnastic movements. There is not a written scaled version of this workout but can be simply adjusted to a TTB progression/reduced reps or single unders. The goal is to hold a consistent work rate throughout the 18mins, this may mean purposefully breaking TTB and double unders to manage grip fatigue and heart rate.

Large class scenario: option to use Row/Ski/Run 200m instead of Echo