Friday, June 30th, 2023

June 29, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    – 10 Ski Erg Calories (2nd round AB)

    – 10 Good Mornings

    – 10 Dead Bugs

    – 10 Lunges

    – 5/5 T-spine Twists

    – 10 Step-Ups

    – 2 Inch Worms

    Strength

    Turkish Get Up (10×1)

    EMOM for 10 Minutes

    – Min 1 – Turkish Get Up on Right side

    – Min 2 – Turkish Get Up on Left side

    Build.

    (Score is Weight completed on both Sides)

    Workout

    Coach Deb’s Birthday WOD!

    Metcon (Time)

    3 ROUNDS

    – 6 Deadlifts (225/155)

    – 30 Box Step-Ups (24/20)

    – 61 Sit-Ups

    (Score is Time)