September 28, 2022
    by Alex Etzen

    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)