CrossFit Geo – XFIT

Warm Up

2 Rounds

200m Run

1 Lunge Flow Per Side

4 Thoracic Bridge

10 Bird Dog


Metcon (AMRAP – Reps)

AMRAP 30mins

200m Run

20 Wall Balls

15/12 Cal Bike/Row/Ski

Rest 2min

400m Run

30 Wall Balls

30/24 Cal Bike/Row/Ski

Rest 2min

600m Run

40 Wall Balls

45/36 Cal Bike/Row/Ski

Rest 2min

800m Run

50 Wall Balls

60/48 Cal Bike/Row/Ski

*Large Class Scenario, Start half on the run and half on the erg working in the opposite direction. Erg, Wall Ball into Run.


Metcon (No Measure)

Every 2mins for 10mins

5 Strict Hand Stand Push Up

*Use a deficit to make HSPU challenging to maintain unbroken each set.

*Scale to kipping HSPU or Strict Pike Box Push Up