CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Speeder Bike

2 rounds

4 Obi-Wan lunge with Thoracic Rotation

5-10 Push Ups (using the Force)

10 (Han Solo in Carbonite) W-Vs

10 Scap (I’ve got Yoda on my back) Pull Ups

15 sec L(ightsaber) Hang

8/8 Single Leg KB R2D2


Partner Workout

Rolling Clock 42mins

AMRAP 12mins

Max Cal Bike Erg/Echo

*After every effort complete following

15 Sec L Hang

10 DB Bench Press* or Deficit Push Up

**Choose a challenging load for DBs (athletes choice)

Rest 3mins

AMRAP 12mins

Max Cal Row

*After every effort complete following

10 KB Deadlift 32/24kg

30m Farmers Carry

Rest 3mins

AMRAP 12mins “Exercise for Exercise”

10 Dual DB Push Press 22.5/15kg

8 Renegade Row (Row each arm =1rep, no push ups between)

200m Run


Today’s team workout comprises three 12-minute AMRAPs, each blending erg efforts with functional bodybuilding exercises.

It’s advisable to partner up with someone who can lift the same loads on exercises as you, to share equipment. For larger classes, divide participants into three groups, each starting on a different AMRAP.