CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run/Row/Ski/Bike

Warm up Flow (B)

3x Squat Flow

5 Pause Back Squats

5 Back Squats

10/10 Fire Hydrant to Kick Back

Move to Movement Specific Warm Up

Warm up sets Back Squat


Back Squat (3 x 5 )

Working up to heavy


30 MIN E3MOM (Calories)

On the 3min for 30min

200m Run

Max Echo Bike Cals till the 90sec

Score is total cals accumulated

Can use Bike Erg or Ski or Rower instead of Echo if needed