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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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