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 (2×5 @ 90% of last week’s top set (deload week))


Metcon (No Measure)


AMRAP 20min

5 Strict Chin-ups

10 Legit Push-ups

15 Air Squats

*200m Run after every 3rd round


AMRAP 20min

1 Negative Strict Chin-up (5-10sec lower) or 5 Ring Rows

6 Push-ups (modify as required)

12 Air Squats

*200m Run after every 3rd round


This workout is designed to challenge your muscle endurance with body weight. Due to deload, we have intentionally programmed a workout that does not place as much intense demand on the nervous, cardiovascular and musculoskeletal systems as we might usually see in a typical metcon.

Enjoy working on performing these basic, strict gymnastics movements with quality. If you are still working on getting your first strict pull-up, this is a perfect opportunity to get some negative singles done.