by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– :30 AB (2nd round Row)
– 8 Alt. Sampson Lunges
– 4 Burpees
Into …
2 ROUNDS
– :30 Bottom of Squat Hold
– 8 Alt. Lunges*
– 8 Scorpions
*2nd Round: 8 Alt. Back Rack Lunges w/Empty Barbell
Strength
Metcon (No Measure)
3 SETS
– Reps of Back Squats*
– 6/6 Single Leg Glute Bridge-Ups
– 12 DBL Leg Glute Bridge-Ups
*Back Squat Reps…
Set 1 = 12
Set 2 = 9
Set 3 = 6
*Mod-Light Weight for all sets…build slightly in each set. Perform for quality, not for weight.
-Rest as Needed b/t Sets-
(No Score)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
– 12/10 Cal AB or Row (Alternate)
– 12 Alt. Back Rack Lunges** (95/65) [RX+ 135/95]
– 12 Sit-Ups
*Every 2:00, including 0:00, perform 6 Burpees
**From ground
(Score is Total Rounds + Reps)