CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Ski/Bike

10 Kip Swings

4 Dive Bombers

10/10 Single Leg Hip Lifts

10 Dead bugs

10 KB Romanian Deadlifts


Partner Workout

For time:

Athlete 1) 800m Run

Athlete 2) 1000m Row/Ski or 2000m Bike Erg



4 Rounds

21 TTB

24 HSPU (or DB Push Press)

30 Deadlifts @ 70/45kg



4 Rounds

6 Rope Climbs (or 21 Sync TTB)

24 Deficit HSPU 2″

30 Deadlifts @ 70/45kg


Athlete 1) 1000m Row/Ski or 2000m Bike Erg

Athlete 2) 800m Run

*Row and Run are completed at the same time.

Cap 35min


For today’s partner workout, aim to pair with someone of similar ability to complete matching progressions. This will allow athletes to share equipment and floor space efficiently.

If scaling the skill progression, choose a challenging option to ensure the workout is not completed too quickly.

If extensive scaling is needed, or if you are forming teams of three, add one more round to the middle part of the workout.

Note that the row and run are completed simultaneously, and both athletes must finish before starting the following four rounds.