Wednesday, November 2nd, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

 – 10 Cal Row (2nd rnd AB)

 – 8 Scap Push Ups

 – 8 DB Clean Shrugs

 – 8 DB Muscle Cleans

 – 2 Inch Worms

Strength

DB Bench Press (5-5-5-5-5+)

Bench Press 2 DB on a flat bench.
Build.

Workout

Metcon (4 Rounds for calories)

4 Sets of 4:30 each:

Set 1 and 3

 – 10 Ring Dips

 – 15 DB Hang Power Cleans (35/20) [RX+ 50/35]
 – Max Cal Row

Rest :30

Set 2 and 4

 – 20 Hand-release Push Ups

 – 15 DB Hang Power Cleans (35/20) [RX+ 50/35]
 – Max Cal AB

Rest :30

(Score is Total Calories each Set)