by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
.
In-house competition Teams!!!
Check out the teams for the in-house competition. I suggest getting in contact with your team. Workouts will start getting posted next week and you’ll definitely need to talk strategy.
.
WOD #1 will be posted Monday by Noon!
.
XS CrossFit – General CrossFit
Warm-up
3 Rounds NFT
15 Banded Curl
15 Banded Upright Row
15 Banded Good morning
10 push ups
Dumbbell Bench Press (4 x 8)
Dumbbell Z Press (5 x 8 )
Overhead Press from the seated position on the ground
Supine Tricep Extensions (3 x 10)
On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the arms back the lock out.
Double KB Front Squat (4 x 15)
Kettlebells in the front rack position