by Alex Etzen
Announcements
June Kids Camp!
Kids CrossFit Camp! Starting on June 6th it will be 4 weeks long (all of June) on Tuesday’s and Thursday’s from 10:30am to 11:30am. Sign up today at the link below. $80 for the full camp for kids 6 to 11 years old.
Please email or call us with any questions.
Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
– 2 Inch Worms
– 20 Double Unders or KR
– 8 Alt. Groiners
– 8 Alt. “90/90” Hip Rotations
– 3 Burpees
– 6 Air Squats
– 6 Jumping Air Squats
– 6 WB Push Press
– 6 BB Good Morning
– 3 Burpees
– 3 WB Deadlift
– 3 WB Squats
– 3 WB Thrusters
Strength
Back Squat (1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Time)
5 ROUNDS FOR TIME
– 25 DU or KR [RX+ 40 DU]
– 5 Deadlift (155/105) [RX+ 225/155]
– 15 Wall Balls (14/10) [RX+ 20/14]
(Score is Time)