by Alex Etzen
Announcements
Tuesday July 4th schedule
The Workout is called 1775 and is a 60min AMRAP so plan on classes being 90 minutes long.
Class Schedule for the 4th:
– 5:30am
– 7:00am
– 8:30am
– 10:00am (with childcare)
– 11:30am
The 11:30am class will be the last class of the day.
The in-house team competition will be on Saturday, August 26th. The sign-up will be posted on here soon. Just remember all you have to do is sign up and we’ll build teams for everyone. Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 AAB or Row
2 Rounds
– :30 Butcher Block Stretch
– 5/5 Calf Raises on a Plate
– 5/5 Thoracic Spine Twist
– 8 Scap Push-ups
– 8 Alt Box Step-ups
– 10 Band Pull Aparts
Strength
Overhead Squat (1 RM)
Build to a 1 Rep Max Overhead Squat
(Score is Weight)
Workout
Metcon (Time)
For Time:
28-22-16-10
– Box Jump Overs (24/20)
– Hand Release Push-Ups
– Alt. Hang DB Snatches (35/20) [RX+ 50/35]
(Score is Time)