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
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 Round
– 100m Run
– 8 Plate Ground To Overhead
– 150m/125m Row
– 8 Cossack Squats
– 8/6 Cal AB
– 8 Alternating Lunges
– 8 Scorpions
Warm-up (No Measure)
1 Round
– 100m Run
– 8 Plate Ground To Overhead
– 150m/125m Row
– 8 Cossack Squats
– 8/6 Cal AB
– 8 Alternating Lunges
– 8 Scorpions
Workout
“CARDIO H-E-DOUBLE HOCKEY STICKS” (Time)
FOR TIME
– 50 Plate Overhead Alt. Lunges (45/35)
– 1000m Row
– 50 Plate Bear Hug Alt. Lunges
– 800m Run
– 50 Plate Overhead Alt. Lunges
– 50/40 Cal AB
– 50 Plate Bear Hug Alt. Lunges
(Score is Time)