by Alex Etzen
Announcements
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
– 3 Burpees
– 6 Alt. Groiners
– 8 Air Squats
– 10/10 Ankle Rotations
Into…
1 ROUND
– 5 Scap Push-ups
– 5 Cat-Cows
– 8 WB Front Squats
– 8 WB Strict Press
Into…
1 ROUND
– 3 Burpees
– 8 WB Thrusters
Strength
Back Squat (4×4)
4 Sets*
– 4 Back Squats
*All sets at same weight 75%-85% of 1RM
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 Rounds for Reps
– MIN 1 – Max Burpees
– MIN 2 – Max Wall Balls (20/14)
– MIN 3 – Rest
(Score is Total Reps)