Monday, March 13th, 2023

XS CrossFit – General CrossFit

The March Athlete of the Month is Robin Shellman! Robin has been a member at XS for 10 years! She’s always so positive and a great person to be around to start the day at 5:15am. Thank you Robin for helping shape XS into such a wonderful community. Be sure to congratulate her when you see her next.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS
– 8 Good Mornings
– 8 Push-Up to Pike → Hand Release Push-Ups
– 8 Hip Extensions → BB RDLs
– 3 Burpees

*→ Round 2

Strength

Deadlift (5×3*)

5 Sets*
– 3 Deadlifts

*Build

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES
– 3 Deadlift (185/135) [RX+ 255/175] – 6 Hand Release Push-Ups [RX+ Ring Dips] – 9 Burpees Over Bar

-Rest 2:00 –

AMRAP x 4 MINUTES*
– 1 Deadlift (225/155) [RX+ 315/205] – 3 Hand Release Push-Ups [RX+ Ring Dips] – 5 Burpees Over Bar

*Start at the beginning of the
AMRAP.

(Score is Rounds + Reps)