Tuesday, July 13th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

– 100m Run

– 8 Good Mornings

– 5 Scap Pull-Ups

– 5 Kip Swings

– 8 Slam Ball Ground to Overhead

Into ..

1 ROUND

– 8 Slam Balls

– 16 Glute Bridge-Ups

– 8 Slam Balls

– 8 Back Extensions

Challenge

3 Min Max Rope Climbs (This is a FIT Challenge so check your numbers!)

Enter score in My F.I.T. Number!

(Score is total climbs in 3 min)

Workout

Metcon (3 Rounds for reps)

3 Rounds

– 1:00 AB Max Calories

– :15 Transition

– 1:00 Rope Climb (13’/11′) [RX+ 15′]
– :15 Transition

– 1:00 Slam Ball Toss (45/35) Box Getover (52/44)

– :15 Transition

– 1:00 Row Max Calories

– :15 Transition

– 1:00 Tire Flip (265/165) [RX+ 375/265]
– :15 Transition

– 1:00 Rest

– :15 Transition

(Score is Total Reps + Calories)