CrossFit Geo – XFIT


2 Rounds For Quality

200m Run/Row/Ski/Bike

15 Empty Bar Pendlay Rows with pause at top

10 Hollow Rocks

20sec Pike Shoulder Taps


In a 16min window complete following

1-2 warmup sets of each movement, then:

3 rounds of working sets for quality:

60sec Free Standing HS practice*

12-16 Alternating DB Z-press @moderate

8 Pendlay Rows with pause at top @7RPE

*Partner up for freestanding HS hold and spot each other. This may be done kicking up against the wall with the partner helping you balance just off.

*Deload Week


Metcon (No Measure)

AMRAP 20mins

Partner, Share Anyhow

Max Cal Bike/Row/Ski

*After every effort complete the following alternating between A1/A2

A1) 1-2 Rope Climbs or 4-6 Sandbag Cleans @moderate-heavy

A2) 12 Single KB Reverse Lunge @32/24kg


Aim to rotate with your partner after a set time duration, this will allow you to maintain equal work to rest ratio. Make sure its long enough to perform the following movement plus rest.

You may choose to scale Rope Climbs into a skill progression like a single bite “stand and drop” from a box or standing. Alternatively you could lower yourself to the ground and back up to standing climbing the rope with just arms. If you wish to practice both rope climbs and sandbag cleans simply alternate each round.