CrossFit Geo – XFIT


2 Rounds

200m Run

1 Lunge Flow Per Side

4 Thoracic Bridge

10 Russian Kettlebell Swing


Metcon (No Measure)

For total time

30/24cal Row/Bike/Ski or 400m Run

18 Burpee Box Jump Overs

24 DB Snatch

2min Rest

16 Burpee Box Jump Overs

30/24cal Row/Bike/Ski or 400m Run

22 DB Snatch

2min Rest

20 DB Snatch

14 Burpee Box Jump Overs

30/24cal Row/Bike/Ski or 400m Run

RX= 24/20″ 22.5/15kg

RX+ = 30/24″ 32.5/22.5kg and 18-16-14 on the DB

*Time Cap 22min

Intent: This workout is designed with the intent of each segment ideally taking 4-6min to complete. Choose the Rx+ version if you are confident you can comfortably complete the RX version around in 4min or less for each segment. The intended stimulus for the workout is high-intensity conditioning at a reasonably fast pace


Metcon (No Measure)


10-15min Window for Handstand Walking Progressions

1) Wall Facing Shoulder Taps or palm lifts

*Learning to shift weight between arms to allow opposite arm to move

2) Floating Handstand kick up to Wall

*Aim to balance in a handstand before touching wall

3) 1-2 Steps to Wall

*Put the two progressions together, kick up only slightly further away from the wall. Aim to find balance and walk a couple steps before touching the wall.

4) Partner spotted hs Walk on floor.

*Coach led progressions, spending a few minutes on each



Every 90secs for 12mins

25-50ft HS Walk