CrossFit Geo – XFIT
WARM UP
2 rounds:
4 Dive Bombers
1 Lunge Flow Per/side
5 Muscle Clean
200m run
Move to movement specific warm up
CONDITIONING
AMRAP 35mins
Partner Workout
Rx
5 Rounds each, round for round
9 Deadlift @60/40kg
6 Hang Clean
3 Burpee Over the Bar
into
Share Anyhow
80 Wall Balls
60/50 Cal Bike/Row/Ski
40 Handstand push ups / Deficit Push ups
400m run *Together
*Back to “5 rounds each” on the barbell after run
Advanced/Elite
5 Rounds each, round for round
9 Deadlift @70/45kg
6 Hang Clean
3 Burpee Over the Bar
into
Share Anyhow
100 Wall Balls
60/50 Cal Bike/Row/Ski
40 Strict HSPU
400m run *Together
*Back to “5 rounds each” after run
Notes:
The first part is a total of 10 rounds having completed 5 rounds each. Completing a full round before tagging your partner who will then complete a full round themselves. Once all 10 rounds are completed you can share the following reps as you like between you and your partner. Once the final run is complete move back to the first part and repeat.