Thursday, September 29th, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

 – 1:00 AB

 – 5 Good Mornings

 – 5 Cat/Cows

 – 5 Air Squats

INTO…

2 ROUNDS

 – 1:00 Ski Erg

 – 5 Sit-ups

 – 10 Glute Bridge Ups

 – 2 Inch Worms

Strength

Squat Snatch (1 Rep Max)

Build to a 1 Rep Max Squat Snatch

Workout

Metcon (AMRAP – Reps)

3 Rounds

 – :45 AB Max Calories

      – :15 Transition

 – :45 Max MB Sit-ups (14/10) [RX+ 20/14]
      – :15 Transition

 – :45 Ski Erg Max Calories

      – :15 Transition

 – :45 Max Pinch Grip Carry (10′ = 1) (25s/15s) [RX+ 35s/25s]
      – :15 Transition

 – :45 Max Tire Flips (265/175) [RX+ 375/265]
      – :15 Transition

 – :45 Rest

      – :15 Transition

(Score is Total Reps + Calories)