Friday, June 16th, 2023

June 15, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2:00 Row, AB or Ski Erg

    2 Rounds

    – 8 PVC Pass Thrus

    – 8 Scap Pull-Ups

    – 8 Scap Push-Ups

    – 8 Scorpions

    – 4/4 T-Spine Twists

    – 2 Inch Worms

    Workout

    “BIG PAPA” (No Measure)

    EMOM 30 Minutes

    – 1-5: 8-10 Bench Press

    – 6-10: 10 SA DB Rows

    – 11-15: 10-12 Dips

    – 16-20: 10-12 KB Upright Rows

    – 21-25: 12-15 DB/KB Shrugs

    – 26-30: 12-15 DB Curls

    For Completion
    Father’s Day Bro Sesh!

    Leave with a nice pump for the weekend!