CrossFit Geo – XFIT


200m Run/Row/Bike/Ski

2 rounds

12 Banded Goodmornings

5 Spiderman Lunge + Thoracic Rotation

30sec Lat Stretch per side against rig


Clean Series (Weight)

Clean (deload week)
EMOM 12min
1. 1 Clean @ 65-70% 1RM
2. 1 Clean @ 70-75% 1RM
3. 1 Clean @ 75-80% 1RM
4. Rest


Metcon (No Measure)

On the 4min for 20min

500/450m Row or 1000/900m Bike Erg or 400m Run

Into a movement (see below)

Each 4min bracket, complete reps of (movement changes every 4min bracket):

1. 80 Double Unders

2. 30 KB Swings 32/24kg

3. 30 V-Ups

4. 30 KB Swings 32/24kg

5. 80 Double Unders

4min cap on each segment


This workout is designed to be a predominantly cardio stimulus. For each 4min block, the erg/running portion is repeated, and the second exercises changes each round. If you are able to complete the prescribed work within the timeframe, you can rest the remaining time in the 4min window. If you don’t get all the reps done, move onto the next 4min segment.