October 18, 2022

XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
2:00 Row or AB or Ski Erg
2 Rounds
– 8 Box Step-ups (2nd rnd Box Jumps)
– 8 Alt. Lunges
– 8 Russian KB Swings (2nd rnd American)
– 8 Scorpions
– 2 Inch Worms
Challenge
Max Height Box Jump (Distance)
Max Height Box Jump
Be sure to enter in My F.I.T. Number!
Workout
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
– 20 Kettle Bell Swings (35/26) [RX+ 53/35]
– KB OH Walk 50′ Right Arm
(25′ down and 25′ back)
– KB OH Walk 50′ Left Arm
(25′ down and 25′ back)
– 10 Alt. KB Goblet Lunges
Use Same KB for all movements!
(Score is Rounds and Reps)