Wednesday, October 19th, 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)