by Alex Etzen
Announcements
Spring Cleaning!
– Come help get the gym back in perfect condition this Saturday and/or Sunday from 11am to 3pm.
– Be ready to paint, clean, and move equipment.
– Sign up to help just like a normal class on Saturday or Sunday
– Even if you can only make it for a short time we can definitely use the help.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
1:00 AB
2 Rounds
– 8 Scap Push-Ups
– 8 Scap Pull-Ups
– 8 DB Strict Press
– 1 Wall Walk and hold :15 Seconds
– 6 Kip Swings
– 3 Burpees
Strength
Death by Walking With the Devil (AMRAP – Rounds and Reps)
EMOM for as Long as Possible
– Minute 1 – 1 Wall Walk followed by a Devil’s Press (35/20) [RX+ 50/35]
– Minute 2 – 2 Wall Walk followed by a Devil’s Press*
Etc….
* A Wall Walk followed by a Devil’s Press is a single movement. Have your DBs close by so you can pick them up after each Wall Walk.
(Score is the last completed Minute plus Reps in next)
Workout
Metcon (AMRAP – Rounds and Reps)
Death by….
EMOM for as Long as Possble
– Minute 1 – 1 Burpee/Pull-Up [RX+ Bar Muscle Up]
– Minute 2 – 2 Cals on AB
– Minute 3 – 3 Burpee/Pull-Up [RX+ Bar Muscle Up]
– Minute 4 – 4 Cals on AB
ETC…..
(Score is last completed Minute plus Reps in next)