CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Squat Flow

2x Inchworm

10 Dead Bugs

Move to Movement Specific Warm Up

Empty Barbell Squats Super Set With 10/10 per Side Single Leg Hip Lifts


Back Squat (3 x 4 @ 8 RPE)

In a 16min Window Complete following


2-Pause Back Squat

3×4 @ 8RPE

* Pause at just above parallel and in the hole each rep


E4MOM – 20 MINS (Time)

On the 4min for 20min

15 Burpee to 6″ target

15/12 Cal Echo Bike

9 Power Cleans 60/40kg

*Scale reps/load if needed to keep rounds between 2-3min

Score = slowest round

Cap per round = 3mins