CrossFit Geo – XFIT


2 Rounds For Quality

200m Run/Row/Ski/Bike

4 Shinbox With forward lean

5 Slow Eccentric + Pause Front Squat (Full grip on bar)

10 Bird Dog with hold


Deload Week

Front Squat (2×5 @ 80% of last week’s top set)

*Superset working sets of Front Squat with DB Bent Row

DB Bentover Row

Dual DB Bentover Row
2×8-12 @ 80% of last week’s top set


Metcon (Time)

Partner Workout, Share Anyhow

For Time

4000/3500m Row/Ski or 8000/7000m Bike

*After every effort complete 40 Double Unders

Cap 18mins

Intent: General aerobic conditioning. Aim for time based efforts with a partner rotating every 60-90seconds for a 1:1 work to rest ratio