CrossFit Geo – XFIT

Warm Up

2 Rounds

10 Cal Bike/Row/Ski

5-10 Push Ups

5-10 Scap Pull Ups

12 Reverse Lunges

Move to Movement Specific Warm Up

1-5 Reps of Each Movement


Metcon (No Measure)

In a 15min Window Complete following


For Completion and Quality

In any order

15-30 Bar Muscle Ups or Box Progression

50 Pistols > Weighted Step Ups

3x20m Sled Push/Box Push @moderate

50 GHD Hip Extensions or Empty BB Good Mornings



AMRAP 30mins Pairs “Share Anyhow”

3000m Bike Erg (1500m Ski or 50/40cal Echo Bike)

1200m Run

1500m Row