CrossFit Geo – XFIT

Warm Up


200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

2 Rounds

10 Dead Bug

10 Russian Ketllebell Swings

3 Push Up Inch Worms

Move to Movement Specific Warm Up

Empty Squat Snatch Technique


Put your head on my shoulder (Calories)

Individual workout

Every 6mins for 36mins

200m Run

14 Toe To Bar > Leg raise > Knee raise

12 Dumbell Snatch @22.5/15kg

10 Box Jump Over Step Down

Max Cal Bike/Row/Ski till the 4min mark

Score = Total Cals

RX+= CTB, DB 32.5/22.5kg

Large Class Scenario, stagger start by 2mins.