March 26, 2020
  • 0
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.

Online Classes


Call us if you have a problem 303-395-9723.
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The Mobility class was a blast with 12 people! We plan to keep doing the online mobility on Tuesday and Thursday evenings at 7:30pm.
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XS CrossFit – General CrossFit

Challenge

500m Row (Time)

Max Effort 500m Row

Metcon (Calories)

EMOM x 4 ROUNDS

MIN 1: MAX calorie row

MIN 2: 20 abmat sit-ups

MIN 3: 15 Slam Balls 45/35

MIN 4: REST

Total Cal on the row is your score.

OR

Warm-up

2 Min Pike Stretch

2 Min Puppy Pose

2 Min Straddle Stretch

Then

2 Rounds

:30 seconds Hi Knees

4 Scorpions

:30 seconds Butt Kicks

2 Inchworms

Metcon

@HOME: Metcon (AMRAP – Reps)

EMOM X 4

1,5,9,13 – Max Push ups (record reps)

2,6,10,14 – 20 Ab mat sit ups

3, 7, 11, 15 – 15 Glute Bridges

4, 8, 12, 16 – Rest

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