CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

5-10 Push Ups with pause above floor

5-10 Ring Rows

5-10 Kip swings or Ring Swings

10 Snap to Hollow

10 Snap to Arch


**Choose between gymnastics option or barbell option

Barbell/DB Strength Option

3 rounds:

14 Alternating Back Rack Reverse Lunge @ 80% last weeks load

Rest 60-90sec

8 Single Arm DB Row @ 80% last weeks load

Rest 60-90sec

*Deload Week

Gymnastics Option:

Option 1

Ring Muscle Up

On the 2:30min for 4 sets

1 Unbroken Ring Muscle Up set @45-55% Max

For reps

*De- load Week

Option 2

3-5 sets rotating through exercises

1-2 False Grip Chest to Ring Pull up

5-8 Ring Swings

1-3 Deep Pause Ring Dips *Pause in bottom position

3 Low Ring Transitions

Quality E.M.O.M. (No Measure)

EMOM 16min

1) 30sec HS Hold against wall or accumulate Freestand HS Practice

2) 16 DB Renegade Row

3) 30sec Hollow Rocks

4) 15/12 Cal Bike/Row/Ski


Complete todays piece for quality due to deload week.