CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

8 Glute Bridges with pause

8 Hammy Bridges with pause

8 Frog Bridges with pause

2min Hip flow

6 Air Squats with 2 pulses in bottom


Back Squat (4×5 working up to 9RPE on last set


Metcon (No Measure)

On the 2min for 10min:

200m Run

Max TTB till the 2min

2min Rest

On the 2min for 10min:

15/12cal Row/Bike/Ski

Max Wall Balls till the 2min

Score is total reps, not including the Run/Row/Bike/Ski


Ring Muscle Ups instead of TTB

30/20lb Wall Ball


The intended stimulus of this workout is to work on our cardio fitness and also our TTB/Wall Ball capacity. Use the first round of each section to get an idea of a good number of reps to maintain. You should have about 40-60sec to accumulate reps after the Run/Erg