CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Thoracic Flow +Shoulder CARs

1-2 Rounds

5-10 Push up With Push Plus

5-10 Scap Pull ups

Move to Movement Specific Warm Up

Warm Up sets of Bench Press and Single DB Row


Bench Press (Bench Press
2×6 @ 7.5PE across)

Single Arm Dumbbell Row (Single DB Row
2×10-15 @ Moderate)

Partner up and alternate between Bench Press and Single DB Row


Metcon (No Measure)

AMRAP 18min

50ft HS Walk (or 5 Wall Walks)

15 Toes To Bar

200m Run

12 Burpees