CrossFit Geo – XFIT


200m Run/Row/Bike

2x Thoracic Flow +Shoulder CARs into

2 Rounds 5-15 Sec Top of Dip Hold 5-15 Sec Bottom of Dip Hold

10 Kip Swings

Move to Movement Specific Warm Up

Coach led Muscle Up Skill Progressions



15mins for Quality/Skill practice

Aim to perform 3-5 sets of chosen Progression

Ring Muscle Up

Level 1) 3 Feet on floor Low Ring Transfer, 3-5 Ring Swings

Level 2) 3 Banded Feet on floor Transfers to Catch and dip, Hip To Ring Kip

Level 3) Jumping Ring Muscle Ups, Spotted Transfers or Hip To Ring Kip

Level 4) Accumulate 10-30 Reps (Try an ascending ladder focusing on quality effecient reps 1-2-3-4-5-6.. When you miss a set restart the ladder from 50% last set)


Pairs – Round for Round 18 Min (AMRAP – Rounds)

15/12 Cal Bike/Row/Ski

25ft HS Walk or 3 Wall Walks

1 Rope Climb or 3-6 Strict Pull Ups