August 13, 2023
by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Of:
– 200m Run
– 8 Russian KB Swings
– 4/4 DB Snatch
– 8 Lunges
– 8 Scap Pull-Ups
– 4/4 Calf Raises
– 8 Scap Push-ups
Skill-work
Muscle-Up (No Measure)
15 minutes to work on Muscle ups. Start based on your current skill level!
1 – Kip/Hip Pull Bar and Ring
2 – Transition to Press Out
3 – Jumping Transition to Press Out
4 – Full MU Attempts with or without bands
5 – Linking
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
OR
Heavy Helen (Time)
“Heavy Helen”
3 Rounds for time of:
-400m Run
-21 Kettlebell Swings (70/53#)
-12 Chest-to-bar Pull-ups
OR
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)