September 11, 2022

XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 1:00 Row
– 5 BB Strict Presses
– 5 BB Front Squats
– :20 BB Overhead Hold
– :30 Plank*
– 5 Kip Swings
– 5 Kipping Knee Raises
*2nd Round: :15/:15 Single Arm Plank Hold
Strength
Overhead Squat (4×4 @ 70-80%)
4 Sets*
– 4 Overhead Squats
*all sets at same weight 70-80%
(Score is Weight)
Workout
“GET TO WORK” (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
– 12/10 Cal Row
– 10 Overhead Squats* (75/55) [RX+ 115/75]
– 10 Toes to Bar
*From floor
(Score is Rounds + Reps)