CrossFit Geo – XFIT

Warm Up


200m Run/Row/Ski/Bike

3x Squat Flow

2x Inchworm

10 Dead Bugs

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

*Super Set first 2x Warm Up sets with

20/20sec Couch Stretch


Back Squat (1 x 5
2 x 7)

Back Squat

1×5 reps @ 8.5RPE (Increase on last week if moving well)


2×7 @ 90% of above top set

*Rest 2-3min between sets, should feel like you have 1-2reps left in the tank. Next week we will add 2.5-5kg to the top set if feeling good.


Echo Beach (Calories)

On the 6min for 24min

2 Rounds

10 Chest To Bar > P/Up/RR

10 Overhead Squats @40/30kg

into Max Cal Echo Bike till 4mins

Score is lowest Cals

Scale as needed to keep the 10 CTB to 1-2 Unbroken sets with no more than 10sec rest between CTB sets.

*For large classes stagger by 3mins