May 2, 2023
by Alex Etzen
Announcements
Spring Cleaning!
– Come help get the gym back in perfect condition this Saturday and/or Sunday from 11am to 3pm.
– Be ready to paint, clean, and move equipment.
– Sign up to help just like a normal class on Saturday or Sunday
– Even if you can only make it for a short time we can definitely use the help.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 6 Scap Pull-Ups
– 6 Glute Bridge Ups + Pause
– 6 Bird Dogs
– 6 Cat Cows
into…
2 Rounds
– :30 Row
– 6 Jumping Air Squats
– 6 Tuck-Ups
– 3 Burpees
Strength
Back Squat (3×5 )
3 Sets*
– 5 Back Squats
*Build
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
– 35/25 Cal Row [RX+45/35]
– 15 Toes to Bar [RX+25]
– 15 Back Squats* (95/65) [RX+ 135/95]
*From the ground.
(Score is Time)