Friday, April 28th, 2023

April 27, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    100m Run

    2 ROUNDS

    – 10 Bootstrap Squats

    – 8 Scap Push-Ups

    – 6 Scap Pull-Ups

    2 ROUNDS

    – 10 Banded Good Mornings

    – 8 Banded Bent Over Rows

    – 6 Band Pull Aparts

    2 ROUNDS

    – 10 Air Squats to a Ball

    – 8 Kip Swings

    – 6 Knee Push-Ups

    100m Run

    Workout

    Metcon (AMRAP – Rounds and Reps)

    PARTNER WORKOUT

    IN TEAMS OF 2…

    AMRAP x 25 MINUTES (Rx+ Vest 20/14#)

    – 5 Pull-Ups

    – 10 Push-Ups

    – 15 Air Squats

    *P1 completes a full round while P2 Rests. Then P2 completes a full round, then both go for 100m Run. P1 starts again.

    (Score is Rounds + Reps)