CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run/Row/Bike/Ski

10 S-Waves

4 Thoracic Bridges

8 Barbell Strict Press

Move to Movement Specific Warm Up

Warm up sets Push Press



Push Press (Work up to a heavy set of 5)

TnG ok

3 x 6 min AMRAPs (AMRAP – Reps)

3 x 6min AMRAPs


3min rest in between

20/15cal Row

12 Wall Balls 30/20lbs


18 Wall Balls 20/14lbs

*On 2nd and 3rd 6min AMRAP, continue rep count from where you left off on previous AMRAP