CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds:

2 Lunge Flow per side

20/20/20sec 3 Position Plank (middle & each side)

1 Wall Walk + 10 Scap Push Ups

*In Handstand or in push up position


In a 20min window complete following

Snatch Deadlift

3×8 @ 7.5RPE

Soft TnG

Super set with below for 3-5sets

1) 60 sec HS Walk/hold Variation (see below)

2) 5 Snap to Superman + 10sec Hold + 5 Snap to Hollow + 10sec Hold


Scaled: Hs Hold on wall, Palm lifts, Steps into wall, Partner spotted freestanding hold

Rx: 25-50ft HS Walk or Freestanding hold

RX+ Pirrouettes or Free Standing HSPU

*Each week you can look to either improve on that same skill, or switch to a different skill to practice


AMRAP 24mins

Partner Workout, round for round


10/8cal Bike/Row/Ski

10 Front Squats @light

10 Hanging Leg Raise


12/9cal Bike/Row/Ski

10 Thrusters @40/30kg

12 TTB

12/9cal Bike/Row/Ski

RX +

12/9cal Echo

12 Thrusters 50/35kg

20 TTB

12/9cal Echo

Notes :

Choose a partner and level that should allow for 1:1 rest to work.

This workout is supposed to be a challenging effort, aim to be completing a round within 3-4mins.

Hopefully totalling 3+ plus rounds each.

Those looking to push themselves opt to go first.