CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 x Thoracic Flow + Shoulder CARs

1-2 Rounds

5-10 Push up With Push Plus

5-10 ScapPull ups

Move to Movement Specific Warm Up

Warm Up sets of Bench Press and Single DB Row


Bench Press

Bench Press

3×6 @ 9PE across

Single Arm Dumbbell Row (Single DB Row
3×10-15 @ Heavy)

Partner up and alternate between Bench Press and Single DB Row


Metcon (AMRAP – Reps)

Every 3mins for 18min

1. 200m Run into max distance Single DB OH Walking Lunge 22.5/15kg till the 2min

2. 200m Run into max reps Single DB Snatch 22.5/15kg till the 2min

Large Class/limited space: Half group start on DB Snatches OR instead of Walking Lunges to lunges on the spot.

Score = Total DB reps

5ft = 1 rep on the Walking Lunges

Advanced option: 32.5/22.5kg DB