CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Hip Rotation Flow

30sec Per/side Shoulder Stretch

Move to Movement Specific Warm Up

Warm up sets of DB Bench Press/Snatch Pull


Snatch Pull

Deficit Snatch Pull 2×4 @ 90% 1RM Snatch 1 inch deficit

Dumbbell Bench Press (Dumbbell Bench Press
2×12-15 @ 80% of last week’s top set)

partner up & alternate


Twinkle Toes (AMRAP – Reps)

On the 5min for 25min

20/15cal Row

20 Wall Balls @20/14lb

Max Toes To Bar till 3min mark

Score is total Toes To Bar