Monday, September 12th, 2022

September 11, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

     – 1:00 Row

     – 5 BB Strict Presses

     – 5 BB Front Squats

     – :20 BB Overhead Hold

     – :30 Plank*

     – 5 Kip Swings

     – 5 Kipping Knee Raises

    *2nd Round: :15/:15 Single Arm Plank Hold

    Strength

    Overhead Squat (4×4 @ 70-80%)

    4 Sets*

     – 4 Overhead Squats

    *all sets at same weight 70-80%

    (Score is Weight)

    Workout

    “GET TO WORK” (AMRAP – Rounds and Reps)

    AMRAP x 16 MINUTES
    – 12/10 Cal Row
    – 10 Overhead Squats* (75/55) [RX+ 115/75] – 10 Toes to Bar

    *From floor

    (Score is Rounds + Reps)