Tuesday, November 8th, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

 – 1:00 Row

 – 3 (1 Push-Up + 2 Alt. Groiners)

 – 5 Scap Pull-Ups

 – 10 Banded Lat Pull Downs

INTO…

2 ROUNDS

 – 3 Shuttle Runs

 – 3 Burpees

 – 5 Scap Push-Ups

 – 5/5 Single Arm Banded Lat Pull Downs

Strength

Weighted Pull-ups (3-3-3-3-3-3RM)

6 x 3 Reps every 2 minutes.

Strict Pull Ups!!!

Build

Workout

Metcon (4 Rounds for reps)

4 Sets of 3:00 each:

Set 1 and 3

 – 400m Run (or cold/windy – 16 Shuttle Runs)

 – Max Burpee Pull-Ups [RX+ Bar Muscle Ups]
Rest 1:00

Set 2 and 4

 – 500/400m Row

 – Max Hand Stand Push Ups [RX+ Strict HSPU]
Rest 1:00

(Score is Total Reps each Set)