by Alex Etzen
Announcements
Photos for competition.
https://albums.memento.com/XSTEAMCOMP2023/upload
September Kids Camp starting on Wednesday September 6th.
– It will be 4 weeks long (7 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– 7 ($70) class sign up here Click Here to buy!
– 4 ($50) class sign up here Click Here to buy!
Please feel free to contact [email protected] with any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2:00 AB, Row or Ski Erg
2 ROUNDS
– 8 Walking Lunges
– 8 Alt. Box Step-Ups*
– 8 Air Squats
*Rnd 2 complete to higher box.
Into…
2 ROUNDS
– 6 Box Jumps
– 8 Alt. BB Back Rack Alt. Lunges
– 10 Good Mornings
Strength
Back Squat (5 x 4)
5 Sets*
– 4 Tempo Back Squats (32X1)
*Build
(Score is Weight)
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
– 10* Box Jumps (24/20) [RX+ 30/24]
– 10* Back Rack Alt. Lunges (95/65) [RX+ 135/95]
*Increase reps by 2 each Round. (10, 12, 14, 16….)
(Score is Rounds + Reps)