CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

5 Slow Eccentric Back Squats with pause

1 Lunge Flow per Side

10/10 Single Leg Hip Lift


Back Squat (In a 15min Window

1×3 @ 80% of last week’s top set
1×4 @5% less than above set of 3)

**Deload week**


Metcon (No Measure)

4 rounds for completion

10 Strict Chin-ups

10 Dual DB Bent Rows

400m Run

Intent: Controlled strict movement to be performed at a moderate pace for quality. Choose a moderate load for dual dumbbell bent rows, no prescribed Rx