by Alex Etzen
Announcements
The in-house team competition will be on Saturday, August 26th. The sign-up will be posted on here soon. Just remember all you have to do is sign up and we’ll build teams for everyone. Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1:00 AB
2 Rounds
– 8 Scap Pull-ups
– 8 Kip Swings
– 4/4 Calf Stretches
– 8 Alt 90/90 Stretches
– 2 Burpees
100m Run
Challenge
5 min max cal AB (Calories)
5 minutes MAX calories on Air Bike
Be sure to enter results in My F.I.T. Number!
Workout
A: Metcon (AMRAP – Reps)
5 Rounds
2:30 on the clock
– 300m Run Rounds 1-3-5 (900m AB Rounds 2-4)
– Max Ring Muscle Ups in Remaining Time
1:00 Rest
(Score is Total Ring Muscle Ups)
If inside run 7 laps.
OR
B: Metcon (AMRAP – Reps)
5 Rounds
2:30 on the clock
– 300m Run Rounds 1-3-5 (900m AB Rounds 2-4)
– Max Bar Muscle Ups in Remaining Time
1:00 Rest
(Score is Total Bar Muscle Ups)
If inside run 7 laps.
OR
C: Metcon (AMRAP – Reps)
5 Rounds
2:30 on the clock
– 200m Run Rounds 1-3-5 (600m AB Rounds 2-4)
– Max Burpee/Pull-Ups in Remaining Time
1:00 Rest
(Score is Total Burpee/Pull-Ups)
If inside run 5 laps.