Thursday, March 23rd, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

– 10/7 Cal AB (2nd Rnd Row)

– 6/6 Single Arm Sumo Stance KB Deadlift

– 6 Banded Pull Aparts

– 6 Mixed Grip Scap Pull-Ups*

– 6 Knee Raises

*Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other.

Skill

Metcon (No Measure)

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP (10 SETS of 1:00 Work and :30 Plank)

– 2 Rope Climb (13’/11′) [RX+ 15′]
– 10/7 Cal AB (Alt. Rounds ROW)

Alternate each round between AB and Row.

After every Minute of work do a :30 Plank. Plank does not count in score.

(Score is Rounds + Reps)