CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike

2x Thoracic Flow +Shoulder CARs into

2 Rounds

10 Push Ups with Push Plus

10 Banded Pull Aparts

20/20sec Lat stretch on Rig


Push Press

In a 16min Window Complete Following

Push Press

2 Reps @8.5RPE

3 Reps @5% Less than above “2”

4 Reps @5% Less than above “3”

*Each week we will increase load on the top set.


Conditioning (No Measure)

EMOM 20mins

1) 40-80 Double Unders

2) 8-10 Dual DB Step-ups @22.5/15kg

3) 3-8 Bar Muscle Ups or CTB or Pull-ups

4) Rest