CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 PVC Pass Throughs

5-10 Push Ups with Scap protraction at top

6/6 Half kneeling plate overhead side bends

**Plate should be very light

12 Alternating Plate Reverse Lunge


In a 16min window complete following working sets, preceded by 2-3 small warmup sets


Bench Press

3×6 @8RPE

We will look to keep loads the same and add 1 rep per set per week

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

(Weighted if possible)


*Look to increase load from last block or progress box dips to p-Bar or P-bar to Ring Dips.


DB Front Foot Elevated Reverse Lunges

3×10 Alternating @8RPE

*Next week will be increased RPE. Elevate front foot with a 20kg plate