by Alex Etzen
Announcements
Kids CrossFit Camp!
– Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am.
– Sign up today at the link below.
– $80 for the full camp for kids 6 to 11 years old.
– Please email or call us with any questions.
– Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
– 4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
4th of July Schedule (Monday)
The WOD is a 60 minute AMRAP so the classes are 90 minutes long.
– 5:30am
– 7:00am
– 8:30am
– 10:00am
– 11:30am
.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 10 Ski Erg Calories (2nd round AB)
– 10 Scap Push-ups
– 20 Mountain Climbers
– 10 PVC Pass Thrus
– 5/5 T-spine Twists
– 10 BB Strict Press
– 2 Inch Worms
Workout
Metcon (AMRAP – Reps)
3 ROUNDS
– 1:00 Ski Erg Max Calories
– :15 Transition
– 1:00 Burpee Box Get Over (52/44) (Reps x 2)
– :15 Transition
– 1:00 Sledge Hammer Hits (Reps / 4)
– :15 Transition
– 1:00 AB Max Calories
– :15 Transition
– 1:00 Sled Push (10′ = 1 Rep)
– :15 Transition
– 1:00 Tire Flips (265/165) [RX+ 375/265] (Reps x 3)
– :15 Transition
– 1:00 Rest
– :15 Transition
(Score is total Reps + Calories)