September 27, 2022

XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 4/4 T-spine Twists
– 8 Alt Lunges
– 8 Scap Push-ups
– 8 BB Back Squats
– 8 Step-ups
– 16 Mountain Climbers
Strength
Back Squat (4 x 3)
4 Sets*
– 3 Back Squats
*All sets at same weight – heavier than last week!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
– 12 Back Rack Lunges* (95/65) [RX+ 135/95]
– 10 Box Jump Overs (24/20)
– 8 Hand Stand Push-ups
-Rest 2:00-
AMRAP x 4 MINUTES
– 10 Back Rack Lunges* (95/65) [RX+ 135/95]
– 8 Box Jump Overs (24/20)
– 6 Hand Stand Push-ups
*From the Rack
(Score is Total Rounds + Reps)