May 17, 2023
by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 1:00 AB
– 5 Good Mornings
– 5 Cat/Cows
– 5 Air Squats
INTO…
2 ROUNDS
– 1:00 Ski Erg
– 5 Sit-ups
– 10 Glute Bridge Ups
– 2 Inch Worms
Challenge
Max Height Box Jump (Distance)
Max Height Box Jump
Be sure to enter in My F.I.T. Number!
Workout
Metcon (AMRAP – Reps)
3 Rounds
– 1:00 AB Max Calories
– :15 Transition
– 1:00 Max Box Jump Overs (24/20)
– :15 Transition
– 1:00 Ski Erg Max Calories
– :15 Transition
– 1:00 Max Sled Push (10′ = 1)
– :15 Transition
– 1:00 Max Sledgehammer to Tire
– :15 Transition
– 1:00 Rest
– :15 Transition
(Score is Total Reps + Calories)