Wednesday, September 28th, 2022

September 27, 2022
    by Alex Etzen

    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)