CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds

6/6 Half kneeling plate overhead side bends

Plate should be very light

6 Squats with plate outstretched in front

Pause above and below parallel

10/10 Side plank clamshell

6 Shin box with forward lean

Front Squat (In an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min))

Front Squat Complex

3×6 @ 8.5RPE (slightly heavier than last week)

*Complete the first 2 reps with a 1-second pause in the bottom, then complete following



Total time 21mins

2 sets of following series:

4min work,1min rest, 4min work 3min rest

2min max cal Row

AMRAP till 4min mark

6 Box Jump Overs 30/24″

4 Wall Walks

Rest 1min

2min max cal Echo

AMRAP till 4min mark

12 Extra-high Wall Balls 11/10ft 20/14lb

30 Double Unders

Rest 3min



Today’s workout continues last week’s theme of erg conditioning into mixed modal AMRAPs.

For ease of flow with a large class, have half the group start on the AMRAP and then proceed to the 2-minute erg effort, while the rest of the class follows the normal flow.

This should allow athletes to share equipment and open up floor space.