CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run

Lunge Flow + Dive Bomber P/Side

5 Empty Bar Clusters

10 Kip Swing

3-5 Low Ring Transfers or Ring Dips

Move to Movement Specific Warm Up

3-5 Reps of Movements at Full Load


Pairs Workout (AMRAP – Rounds and Reps)

Pairs Workout

AMRAP 22mins

600m Run *Together

40 Toe To Bar

30 Burpee to Rig

20 Power Cleans @60/40kg

15 Ring Muscle Ups or 20 Ring Dips 10 Clusters @60/40kg

Share work anyhow

Rx+ option: Each round, add 10/5kg to barbell 60/40kg, 70,45kg, 80/50kg etc….

**Immediately following in a 10min window

Find a Heavy set of 4 Shoulder to Overhead