CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead Hang

10 PVC Pass Throughs

5-10 Push Ups with Scapular Protraction at top

10 Russian KB Swings


In a 16min window complete following working sets, preceded by 2-3 small warm up sets


Bench Press

3×6 @8RPE

**We will look to increase load/RPE each week.

or Gymnastics Option

Ring Dips with pause at top and bottom

4 sets at 3 R.I.R*

*RIR=Reps in reserve, meaning that if you continued the set you could get 3 more reps before failure.

Scale to dips on bars/DBs or Deficit Push-ups as needed


Romanian Deadlift

3×8 @ 7.5 RPE

Complete with a 2sec eccentric

*Focus on shape and keeping tension through glutes and hamstrings



On the 5min for 20min

15 Hand Release Push Ups

25 Wall Balls

Max cal Row/Bike/Ski till the 4min

Rest 1min


For today’s workout, we have compounding fatigue on the arms and shoulders with push-ups into wall balls, followed by a max effort on the bike/rower/ski erg.

For a large class or limited ergs, stagger the start by having half the class begin at the 2-minute mark and share the ergs.

Essentially, you have a 2-minute window to complete 15 push-ups and 25 wall balls, followed by 2 minutes of max calories.