CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run/Row/Bike/Ski

10 x S-Waves

4 Thoracic Bridges

8 Barbell Strict Press

Move to Movement Specific Warm Up Warm up sets Push Press


Push Press (Push Press
3 x 5 @ 8RPE

Will add load each week



E6MOM (24 mins) (Time)

On the 6min for 24min

(4 sets)

16 Dual DB Front Rack Walking Lunges 22.5/15kg

50 Double Unders

400m Run

50 Double Unders

Score is slowest round

Scale as needed to complete each round under 4:30