August 14, 2022
by Alex Etzen
Announcements
Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
400m Run
INTO…
2 ROUNDS
– 2 Burpees
– 8 Step-Ups
– 5/5 T-spine Twists
– 5 Empty Barbell Strict Press
– 8 Slow Calf Raises
Strength
Shoulder Press (6-6-6*)
3 Sets
– 6 Shoulder Press*
*Build
(Score is Weight)
Workout
“HEADS UP 7 UP” (Part 1) (AMRAP – Rounds and Reps)
1.) AMRAP x 7 MINUTES
– 7 Push Press (75/55) [RX+ 115/75]
– 7 Box Jumps (24/20) [RX+ 30/24]
– 7 Burpees
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
“HEADS UP 7 UP” (Part 2) (Time)
2.) 7 ROUNDS FOR TIME
– 7 Push Press (75/55) [RX+ 115/75]
– 7 Box Jump Overs (24/20) [RX+ 30/24]
(Score is Time)