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