March 6, 2023
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 – Barbell Club
Warm-Up
4:00 cardio
then 2 rounds NFT
10 barbell upright rows
10 push press
10 bent over rows
10 push ups
Behind the Neck Push Press (5 x 3 @ 75% of push press)
Snatch grip
Dumbbell Bench Press (3 x 8)
Single Arm Dumbbell Row
3 sets of 10 each arm – single arm DB row
4 x 8
Incline Dumbbell Bicep Curl (3 x 10)
Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.