Friday, September 17th, 2021

September 16, 2021
    by Alex Etzen

    XS CrossFit – General CrossFit


    Craig Johnson is the September Athlete of The Month! You can normally see him at the 3:30PM class crushing WODs. Keep up the hard work!

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    – 100m Jog

    – 10 Alt. Step-Ups

    – 5 Push-Up to Pike

    – 2 Burpees

    – 5/5 Single Arm DB High Pulls

    2 ROUNDS

    – 10 Alt. DB Deadlift (DB b/t the feet)

    – 10 Box Jumps w/step down

    – 5/5 T-spine Twist

    – 2 Burpees

    – :30/:30 Single DB Overhead Hold

    Partner Workout

    Metcon (Time)

    IN TEAMS OF 2…

    12 ROUNDS FOR TIME*

    – 4 Alt. DB Devil Press (35/20) [RX+ 50/35]
    – 8 Box Jumps (24/20)

    Then Immediately Into…

    – 150 Single DB Box Step-Ups (24/20)

    *During the Rounds, P1 completes a full round while P2 Rests. Then switch completing 6 rounds each. On Step-Ups, P1 completes DB Step-Ups P2 holds Wall Sit…switch as needed. Hold DB anywhere on body above waist.

    (Score is Total Time)