by Alex Etzen
Announcements
The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%).
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 6 Alt. Groiners
– 6 Cat Cows
– 6 Bootstrappers
– 6 Jefferson Curls (standing back extension)
Into…
1 Round
– 8 KB Deadlifts
– 8 Squat Jumps
– :45 Mod Pace AB
– 8 KB Swings
– 4 Burpees
– :45 Hard Pace AB
Workout
Metcon (AMRAP – Rounds and Reps)
With a Partner –
AMRAP in 20 Minutes:
– 50/40 Cal AB
– 40 KB Swings (35/20) [RX+ 53/35]
– 30 KB Goblet Lunges
– 20 Burpees
– 25/20 Cal AB
– 20 KB Swings
– 15 KB Goblet Lunges
– 10 Burpees
1 person working at a time. Alternate as you wish!
(Score is Rounds and Reps)