CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20-30sec Wrist CARs

5-10 Push Ups with scap protraction at the top

10-20sec Hs hold on Wall

1 Lunge Flow Per side


Every 4mins for 12mins

3 Reset Power Cleans at 70% 1RM

3-5 Pause Bench Press at 70% 1RM or 2-6 BMU

30sec Free standing HS Practice

*Rest as needed between exercises, share equipment with a partner and can be done in any order.

**De-load week



For completion at a moderate intensity:

AMRAP 9mins

400/350m Row

15 Russian KB Swings @32/24kg

10 Push ups

Rest 2mins

AMRAP 9mins

15/12 Cal Bike Erg or 200m Run

15 V-Ups

10 Dual DB Reverse Lunges 22.5/15kg


In today’s workout, aim for a relaxed aerobic pace, especially considering it’s de-load week or if you are doing the Open tomorrow. Keep the intensity low and focus on just moving the body.

If you’re not participating in the CrossFit Open, feel free to approach the workout with more intensity.