by Alex Etzen
Announcements
BIG thanks to Moriah, Paul, Mike, Margaret, Robin, Cindy, Jimmie, Lynda, David, Jessie and Brian for helping Sarah and I test the Online Classes for the at home WODs. The classes run daily at 8:30am and 4:30pm. Go to this link and click on the class button a little before the class starts so you can get setup.
Call us if you have a problem 303-395-9723.
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30min Mobility WOD @ 7:30pm Thursday night on Zoom. Here is the link to join us with some evening Mobility. If people enjoy this we might do a mobility WOD on Tuesday and Thursday evenings.
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XS CrossFit – General CrossFit
A: Metcon (AMRAP – Reps)
Death by Pull Ups
2,4,6,8 ……pull ups each minute until you cannot complete a round
B: Metcon (AMRAP – Reps)
Death by Strict Pull ups
1,2,3,4,….. strict pull ups each minute until you cannot complete a round
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
-12 KB Swings (62/44#)
-12 KB Box Step ups (24″/20″) (62/44#) alternate legs
-12 KB Russian Twists (62/44#)
OR
Warm-up
@ HOME WOD
3 Rounds
30 Jump Ropes
10 Side Lunges
10 Gluten Bridges
10 Squat Tuck Jumps
Accessory Work
@ HOME WOD
Tabatha X 2
Shoulder Taps
About Mat Sit Ups
Metcon
@Home: Metcon (Time)
12 Min AMRAP
12 Plate Swings (45/35#)
12 Plate Step Ups (45/35#) (around 20″)
12 Plate Russian Twists (45/35#)