April 26, 2021
by Alex Etzen
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– :30 AAB @ EZ Pace
– 3 Inchworms
– 14 Shoulder Tap
– 7 DB Deadlift
Into….
2 Rounds
– :15 AAB @ Mod Pace
– 7 Scap Push-Ups
– 7 Burpees
Strength
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :40 Shoot Throughs
MIN 2 – :40 Med Ball Sit Ups (20/14) [Rx+ Med Ball GHD Sit Ups (14/10)]
MIN 3 – :40 Cal AAB
(Score is Reps)
Workout
Metcon (Time)
FOR TIME
21-15-9*
– Cal Row**
– Toes to Bar
– DB Burpee (35/20) [RX+ 50/35]
*Complete 20 Ring Rows after each full Round.
**Women Cals: 18-12-6.
(Score is Time)