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XS CrossFit – General CrossFit Strength Bench Press (5 sets of 5) Build. Metcon Metcon (Time) 30-20-10 reps of: Abmat sit-ups Toes-to-bars Wall-ball shots, 20/14 lbs.

XS CrossFit – General CrossFit Gymnastics Perform 1-5 reps EMOM x 10 minutes of one of the following… – Ring muscle-ups – Bar muscle-ups – Strict chest to bar pull-ups – Strict pull-ups Muscle-ups (Perform 1-5 reps EMOM x 10 minutes) Bar Muscle-ups (Perform 1-5 reps EMOM x 10 minutes) Strict Chest-To-Bar Pull-ups (Perform …

Announcements The Lurong workout will be Thursdays WOD. If you can’t make it on Thursday and you’re doing Lurong please talk to a coach or email [email protected]. XS CrossFit – General CrossFit Metcon Metcon (Time) 5 rounds for time of: 60 Double-unders 30 Calorie Row …

XS CrossFit – Teen CrossFit Metcon (Time) Andrew Isdale Birthday WOD! 2003 Meter Row with a partner (switch as necessary) Buy In, then: 5 Rounds of: Partner 1-9 cals on AAB Partner 2-19 Russian Twists Switch …

XS CrossFit – General CrossFit Weightlifting Deadlift (5 x 7) Work up in weight. No touch and go. Reset at the bottom every single rep. Power Clean (5, 3, 3, 1, 1, 1) You should be fairly warm from deadlifts. Find a 1 rep max for the day on power clean. Focus on receiving the bar lower than you’re used to. …

XS CrossFit – Sports Team Metcon (Time) With partner sharing reps, switch as necessary. With a 20# vest! 500m row 200m walking overhead lunge (35# plate) 400m sled pull together (160# load) 30 tire flips together 50 burpees 100 air squats 500m row …

XS CrossFit – General CrossFit Weightlifting Front Squat (5 x 5) All 5 reps will be at tempo. 3 seconds down, 2 second hold at the bottom, explode up, 1 second between reps. Once tempo isn’t sustainable, you’re done. Glute-Ham Raises (5 x 5) Get a set of 5 in between each set of front squats. Shoulder Press (5 x 3) All these will be perf …