September 28, 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)