CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Thoracic Flow +Shoulder CARs

1-2 Rounds

6/6 Half Kneeling Kettlebell Press

10 Ring Row

Move to Movement Specific Warm Up


Alternate between A1 and A2 for 3 sets each


3 sets

40sec Feet Elevated on Box Strict Pike HSPU

10-15 Barbell Strict Press. Chase that shoulder burn.


3 sets

40sec Hollow Rocks or Hold

Can rest 60-90sec between A1 and A2


The Farmer’s Daughter (Time)

Partner Workout

For Time

All movements shared anyhow

80/70/60 Cal Echo Bike (MM/MF/FF)

400m Farmers Carry @32/24kg

1000m Row

200m Sandbag/Deadball Chest Carry or KB Front Rack Carry

1200m Run (Shared – 200m lengths, alternating with one person resting )

200m KB Overhead Carry 16/12kg

Cap 30mins