CrossFit Geo – XFIT


200m Run/Row/Bike

2x Thoracic Flow +Shoulder CARs


2 Rounds 10 Push Ups with Push Plus

10 Banded Pull Aparts

20/20sec Pec stretch on Rig

Move to Movement Specific Warm Up


Push Press

In a 16min Window Complete Following

Push Press

2 Reps @8RPE

3 Reps @5% Less than above “2”

4 Reps @5% Less than above “3”

*Each week we will increase load on the top set


Metcon (Time)

For time:

200m Farmers Carry 24/16kg

18 Toes to bar

16 Burpee Box jump overs @24/20″

18 Toes to bar

16 Burpees Box jump overs @24/20″

18 Toes to bar

200m Farmers Carry 24/16kg

Cap 15 minutes