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XS CrossFit – General CrossFit Metcon Metcon (Time) 4 ROUNDS FOR TIME: -40/30 Calorie Row -400m Run Cool-Down Coach led static stretching, SMR, and Crossover Symmetry recovery protocol. …

XS CrossFit – General CrossFit Skill-work 10-15 minutes working on double-under skills and drills. -Using speed balls: https://www.youtube.com/watch?v=pYy1AwnNT4g -Drills: https://www.youtube.com/watch?v=euNT2cN4pdc Tabata Double-under (AMRAP – Reps) Tabata Double-under The Tabata interval is 20 seconds of work followed by 10 seconds of rest …

XS CrossFit – General CrossFit Weightlifting 3 Power Clean- 2 Front Squat-1 Jerk (5 x 6) Work up to a max weight for the following barbell complex: -3 Power Cleans -2 Front Squats -1 Jerk The cleans should be unbroken and touch-and-go on the floor. The jerk can be push, squat or split jerks. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 MINUTE …

XS CrossFit – General CrossFit Weightlifting Snatch Grip Deadlift (4 x 7) Shoulders back and maintain hook grip throughout. This move does not end at full extension of the hips. Stop at the high hang position Power Snatch (5, 3, 3, 1, 1, 1) Work on receiving the power snatch in a lower position than you’re used to. …

XS CrossFit – General CrossFit Weightlifting Back Squat (4 x 7) All sets at 75 – 80% Bench Press (4 x 7) All sets at 75 – 80%

XS CrossFit – General CrossFit Freedom Friday!! Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here …

XS CrossFit – General CrossFit L-3: Metcon (AMRAP – Reps) Level 3 – Lurong Challenge 13min AMRAP Of: – 13 Toes-To-Bar – 13 American Kettle Bell Swings (70/53#) – 13 Lateral Box Jumps Over (30″/24″) Masters (39-49) – T2B – 53/35# – 30″/24″ Masters (50+) – T2B – 53/35# &#8211 …