CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Spiderman lunge with Thoracic Rotation

5-10 Push Ups

10 Empty Bar Romanian Deadlift

10 Scap Pull Ups

3-5 Strict Pull Ups

CONDITIONING

Partner or team of three workout

AMRAP 33mins

150 Wall balls

60 Deadlift @100/70kg

300 Double Unders

60 DB Bench Press 22.5/15kg*

180/150 Cal Bike/Row/Ski

60 Chest to Bar (Advanced/Elite 30 Ring Muscle Ups)

*Equipment alternative to DB Bench Press is Deficit Push ups. Alternative advanced option: Handstand Push Ups.

Notes:

Today’s workout offers the flexibility of completing it either as a pair or a team of three.

The reps remain consistent for both options, with the goal being to complete as many rounds as possible (AMRAP).

There’s no strict requirement to distribute reps evenly, especially for exercises like the DB Bench Press and Deadlift where strength levels among teammates may vary.

For larger classes or limited equipment scenarios, athletes can opt to substitute the DB Bench Press with Deficit Push-Ups or Handstand Push-Ups to ensure everyone can participate fully.