CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

5 BB romanian DL

5 BB Bent Over Row

10 Glute Bridge With Pause *can use BB for load

30sec Plank *round 2 complete as Deadbug


In a 15min window complete following:


Build up to a moderate-heavy set of 3 with perfect form

Soft, controlled touch-and-go.

*Aiming for slightly greater than last week’s set of 5

Soft, controlled touch-and-go



AMRAP 10mins

40 Single DB OH Lunge 22.5/15kg

30 Single DB Box Step Ups (alternating legs) 24/20″ 22.5/15kg

20 HSPU (*Scale to 15 Box Pike SHSPU)

10 Wall Walks


CrossFit Open 19.3

For time:

200ft Single DB OH Lunge 22.5/15kg

50 Single DB Box Step Ups (alternating legs) 24/20″ 22.5/15kg

50 Strict HSPU

200ft handstand walk

Time cap: 10 minutes

16min cap


Today’s workout for advanced/elite is a repeat test of CrossFit Open workout 19.3. Unlike a typical conditioning test, this workout emphasizes muscular endurance. The initial phase involves continuous leg work, transitioning into a focus on maintaining shoulder strength and managing muscular fatigue.

Opt to break early and frequently during the Strict Handstand Push-Ups (SHPU) to sustain stamina.

For larger classes, optimize space by turning the box longways and having two members complete step-ups on each end.