April 11, 2021
by Alex Etzen
Announcements
CrossFit Open & Nutrition Challenge awards BBQ will happen this Saturday April 17th at 1pm. Feel free to come hangout even if you didn’t do the Open or Nutrition Challenge.
***Click on the link below to sign up for what you plan to bring!***
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Row or AAB
2 ROUNDS
– 6 Scap Pull-ups
– 6 Scap Push-ups
– 10 Box Step-Ups
– :30 Hollow Hold
– :30 Superman Hold
Strength
Weighted Pull-ups (1 x 3 Strict)
10 Minute EMOM
– 3 Weighted Strict Pull-ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
4-6-8 and so on…
– Box Jump Overs (24/20)
– Ring Rows
– Push-ups
*Complete a :30 Elbow Plank after each round.
(Score is Rounds + Reps)