CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

1 Lunge Flow Per/Side

2 Dive Bombers

4 Thoracic Bridge

10 W-Vs


15min “AMRAP” for quality/skill, rather than max rounds

3-5 Bar Pull-overs or Bar Muscle up (Progressions)

6-10 DHSPU @ 3inch or Kipping HSPU

15-20 Dual KB Deadlifts 32/24kg

*Rest as 30-60 seconds between movements.Aim for Quality working sets practicing efficient movement or new skills.

**Bar Pull-Overs


Metcon (AMRAP – Reps)

AMRAP 15mins

5 Burpee Pull Ups

10 Kettlebell Swings @24/16kg

30 Double Unders

*Every 5mins including the 0:00 Stop and complete a 400m Run.

Intent: General mixed mode conditioning.