Thursday, November 17th, 2022

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

1:00 AB

Into…

2 ROUNDS

 – 8 Back Extensions

 – 5/5 T-spine Twists

 – 3 Inch Worms

 – 3 Shoot Throughs

2 ROUNDS

 – 4 Burpees (2nd rnd Over Box)

 – 6 Good Mornings

 – 8 Strict Presses

Into…

1:00 Ski Erg

Strength

Deadlift (6×5 @ 75-80%*)

*Base percentages off 2-Rep Heavy done 10/12/2022.

(Score is Weight)

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 Shoulder to Overhead Axle Bar (65/45) [RX+95/65]
 –   :15 Transition

 – 1:00 AB Max Calories

 –   :15 Transition

 – 1:00 Shoot Throughs (Fwd+Back = 1 Rep)

 –   :15 Transition

 – 1:00 Rest

 –   :15 Transition

(Score is total Reps + Calories)