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 (4 x 5 @ 8 RPE)

Will be adding load each week


Metcon (AMRAP – Reps)


3x5min AMRAPs of:

20/15cal Row/Bike/Ski

10 Bar Facing Burpee

8 Power Snatch 40/30kg

2min Rest between AMRAPs

Continue rep count from where you left off on previous AMRAP