Monday, April 24th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 100m Run

– 8 PVC Pass Throughs

– 8 PVC Overhead Squats to a WB

– 1 Wall Walk and Hold :15

– 4/4 Calf Stretches

Strength

Overhead Squat (4 x 4)

4 Sets*

– 4 Overhead Squats

*Build

(Score is Weight)

Workout

A: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

– 2 Wall Walks*

– 10 Overhead Squats (95/65)

– 100m Run

*Add 2 each round (2-4-6….)

(Score is Rounds and Reps)

OR

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

– 1 Wall Walk*

– 10 Overhead Squats (75/55)

– 100m Run

*Add 1 each round (1-2-3….)

(Score is Rounds and Reps)

OR

C: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

– 2 Scaled Wall Walks*

– 10 Overhead Squats (45/35)

– 100m Run

*Add 2 each round (2-4-6….)

(Score is Rounds and Reps)