CrossFit Geo – XFIT


2 Rounds For Quality

200m Run/Row/Ski/Bike

10 Ring Row

10 Hollow Rock

5 Slow Eccentric Push Ups


In a 16min window complete following

1-2 warmup sets of each movement, then:

3 rounds of working sets for quality:

5-15 Weighted Deficit Push-ups

20-60sec Wall Facing Handstand Hold

12 Pendlay Rows


Metcon (No Measure)

Partner Workout

Share Anyhow; one person working at once

AMRAP 24min

80/70/60cal Row

200m Farmers Carry 32/24kg

80/70/60cal Echo Bike

400m Deadball Run (1 ball between 2. Weight of choice)

80/70/60cal Ski

800m Run (taking turns 2x200m each)


80/70/60cals refers to MM/MF/FF pair combinations

Break the work up anyhow between you and you partner. A good way to do it is to switch every 30 or 40 seconds. This keeps the work:rest ratios consistent for both partners, even if one partner is moving faster than the other.