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/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
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 Russian KB Swings
– 5 Cat-Cows
– 8 WB Front Squats
– 5 Back Extensions
Into…
1 ROUND
– 5 Kettle Bell Swings
– 5 Wall Ball Thrusters
– 8 Good Mornings
Strength
Back Squat (5×3)
5 Rounds
– 3 Back Squats
*Build.
(Score is Weight)
Workout
Metcon (Time)
For Time:
40-30-20-10
– Wall Balls (14/10) [RX+ 20/14]
– KB Swings (35/26) [RX+ 53/35]
(Score is Time)