Thursday, June 29th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

1 Round

– 8 Calf Stretches

– 100m Run

– 8 Scap Push-ups

– 10/8 Cal AB

– :30 Butcher Block Stretch

– 10/8 Cal Ski Erg

– 8 PVC Pass Thrus

– 10/8 Cal Row

Strength

Bench Press (Build to a 1 Rep Bench Press)

(Score is Weight)

Workout

Metcon (3 Rounds for calories)

Partner Workout!

4:00 – Max Cals on Ski Erg

Partner A on Ski Erg, while Partner B runs 100m (2 laps inside), then alternate.

1:00 – Rest

4:00 – Max Cals Row

Partner A Rows, while Partner B runs 100m (2 laps inside), then alternate.

1:00 – Rest

4:00 – Max Cals AB

Partner A on AB, while Partner B runs 100m (2 laps inside), then alternate.

(Score is Calories each round)