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 @ approx. 80%1RM or 8RPE

*Complete all working sets at approximately 80% of your 1RM. If you haven’t been consistently squatting or don’t know your 1RM, aim for an 8RPE instead.



AMRAP 6min

15/12cal Echo

8 Shuttles (1 rep=out 25ft and back) or 200m Run

Rest 2min

AMRAP 6min

15/12cal Row

15 Wall Balls

Rest 2min

AMRAP 6min

15/12cal Ski (Or Echo/Row/200m Run)

50 Double Unders


Today’s workout consists of simple AMRAPs focusing on aerobic endurance.

Keeping in mind that the AMRAP is only 6mins so approach at a descent pace from the start.

For larger classes, start members on different AMRAP stations and rotate during rest periods to ensure everyone uses each erg. Alternatively, pair members up to work simultaneously on opposite exercises.

For example, one partner rows while the other completes wall balls.

Once both finish, rotate and repeat for the full 6 minutes.