Tuesday, August 29th, 2023

August 28, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    2 ROUNDS

    – 8 Alt. Box Step-Ups

    – 4 Burpees + 2 Scap Push-Ups*

    – 4 Knee Push-Ups + Down Dog

    – 8 Tuck-Ups

    *Complete the sprawl back of the Burpee, complete 2 Scap Push-Ups, then jump up and stand.

    Into…

    2 ROUNDS

    – 4 Slow Push-Ups

    – 4/4 Single DB Suitcase Box Step-Ups*

    – 2 Burpees

    – 4 V-Ups

    – 4 Box Jumps

    *Hold DB in opposite hand of foot stepping up. Ex: If stepping up with your right foot, hold DB in left hand.

    Partner Workout

    Metcon (AMRAP – Rounds and Reps)

    IN TEAMS OF 2…

    AMRAP x 28 MINUTES*

    – 50 Hand Release Push-Ups

    – 50 DB Farmer Alt. Box Step-Ups (35/20#) (24/20″)

    – 50 Burpees

    – 50 Toes to Rings

    – 50 Box Jumps (24/20″)

    *P1 works while P2 rests. Split work as needed.

    (Score is Rounds + Reps)