CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

5 Full Grip Front Squat

5 Tall Cleans

5 Hang Squat Clean with a pause in the receiving position.

Move to Movement Specific Warm Up

Warm up sets Hang Clean


E2MOM – 10 Mins

1 Hang Power Clean + 2 Hang Clean

On the 2min for 10min

Start at 75% 1RM PC and build to heavy


4 Rounder (Time)

For total time:

4 rounds

12/10cal Ski Erg (or Row/Bike)

12 Wall Balls  9kg/6kg


20 Burpee Box Jump Overs


4 rounds

200m Run

12 Wall Balls  9kg/6kg

18min cap

**Scaled option available**

Advanced: 30/20lbs Wall Ball and 30/24inch Box

Large class scenario: Start half group on Run portion of the workout and they finish with erg portion