CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run/Row/Ski/Bike

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 (2 x 5

80% of last week’s load


E2MOM – 20 mins (No Measure)

On the 2min for 20min

50 Double Unders

12 TTB (or 8 Single DB Devils Press 22.5/15kg)

Work on efficiency

**Choose TTB option if you want to work on capacity of this skill**

**Choose Devils Press option if you want to work on your general conditioning**

*Scale as needed so you can complete each round in 60-90sec