CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

2 Rounds

6 Kang Squats

6 Thoracic Rotations in bottom of Squat

20 Sec Dead Hang

20 Per/Side Front Rack stretch

Move to Movement Specific Warm Up

*Super Set first 2x Warm Up sets with

10/10 Banded Clam steps


Front Squat (In a 16min Window Complete following

Front Squat
1×4 @ 80% of last weeks top set
1×6 @ 10% less than above set of 4)


Bike Run Row (Time)

Partner Workout

For time (Shared between 2)

3000m Bike Erg (90cal echo)

1200m Run

1500m Row

2000m Bike Erg (60cal echo)

800m Run

1000m Row

1000m Bike Erg (30 cal echo)

400m Run

500m Row

**Complete runs as 200m lengths, alternating in relay style

Cap 30mins