CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

6 Air Squats with a pulse in the bottom

6 Cossack Squats

10 Single Leg Hip Lift

10 Deadbugs

5 Strict Press with slow Eccentric into full grip Front Rack

*Add side lying clams or banded side steps between warm up sets.


Front Squat

3×3 @ building to 85%1RM 9PE

*Complete all working sets at approximately 85% of your 1RM or slightly heavier than last week.

If you haven’t been consistently squatting or don’t know your 1RM, aim for an 9RPE instead.



On the 8min for 24min (3 sets, 21mins)

200m Run (Advanced 400m Run)

15 Wall Balls 20/14lb (Advanced 30/20lb)

15 Kipping HSPU

15 Wall Balls

Max distance Row/Ski/Bike till the 5min

*Score is the sum of distances covered on the last row/Bike/Ski of each round


For a large class, stagger the start into two groups with a 3-minute gap between them.

This setup will enable athletes to share ergs and equipment.

The goal is that athletes can reach the erg every round with at least 60 seconds of effort.

For those seeking a tougher challenge, the advanced option includes a longer run and a heavier wall ball.