CrossFit Geo – XFIT

Warm Up


200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

2 Rounds

5-10 Slow Ring Row

10 Russian Ketllebell Swings

10 Kip Swings

Move to Movement Specific Warm Up

3-5 Reps of all exercises

You Spin Me Round (No Measure)

AMRAP 32mins “Pairsworkout”

4 Rounds Each “Round for Round”

200m Run

4 Sandbag Clean 70/45kg

4 Bar Muscle Ups/C2B – scaled pull-up


4 Rounds Each “Round for Round”

16/12cal Bike Erg

4 Sandbag Clean @70/45kg

40 Double Unders


*Replace Sandbag with Power Clean 80/55kg if limited/No Sandbags/Deadballs