CrossFit Geo – XFIT

Warm Up

2 Rounds

10 Cal Bike/Row/Ski

5-10 Push Ups

5-10 Scap Pull Ups

30 Sec Lat/ Overhead Stretch

20sec Per side Wrist CARs

Move to Movement Specific Warm Up

1-5 Reps of Each Movement


Strength/Conditioning AMRAP (No Measure)

AMRAP 5min

Strict Muscle Ups > 5 Ring Dips + 5 Strict Chest To Bar/scale rig

Rest 1min

100 GHD Sit-ups > Weighted Sit Up > V-Ups

Rest 1min

200m Farmers Carry 32/24kg


AMRAP – 24 mins (Calories)

AMRAP 24mins Pairs “Share Anyhow”

40/30cal Row

40/30cal Ski

40/30cal Echo Bike

2min rest

*Rest 2mins after finishing the last bike before starting Row again