September 18, 2022
by Alex Etzen
Announcements
XS Golf!
I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
– 2:00 AB
INTO…
2 ROUNDS
– 3 Burpees
– 5 Boot Strappers
– 6 Scorpions
– 7 Glute Bridge-Ups
INTO…
– 2:00 Row
Strength
Back Squat (4 x 4 @ 70-80%)
4 Sets*
– 4 Back Squats
*All sets the same weight 70-80%
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 4 MINUTES
– 10/8 Cal AB (Alt sets Row)
– 6 Back Squats** (75/55) [RX+ 115/75]
– 4 Burpees Over the Bar
-Rest 1:00 b/t Sets-
*Pick Up Where You Left Off (Alternating AB and Row)
**From Floor
(Score is Total Rounds + Reps)