CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

2 Rounds

1 Wall Walk + 10sec hold

25ft Travelling BW Lunge

Move to Movement Specific Warm Up

3-5 Reps of all exercises


Sharing Super Saturday (Time)

Partner Workout

For Time:

2000/1900/1800m (MM/MF/FF) Row/Ski *Shared*


4 rounds EACH”Round for Round”

4 Wall Walks

16 Dumbbell Snatch @22.5/15kg


4 rounds each “You go, I go, each movement”

200m Run

50ft Single DB OH Lunge


160/140/120 (MM/MF/FF) Cal Echo Bike *shared*

Cap 36mins

*You go, I go = One partner does 200m Run, then next partner does 200m Run, then one partner does Lunges, then next partner does lunges etc)

Large Class: Start half the Class on the Bike and Half on the Rower