by Alex Etzen
Announcements
Kids CrossFit Camp!
– Starting on July 5th it will be 4 weeks long 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
4th of July Schedule (Monday)
The WOD is a 60 minute AMRAP so the classes are 90 minutes long.
– 5:30am
– 7:00am
– 8:30am
– 10:00am
– 11:30am
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XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
3 Rounds NFT
5 Barbell Kang Squats
5 Strict Press
5 Muscle cleans
10 jump squats (no barbell)
Weightlifting
Clean Complex
Work to a heavy single of the following complex
– 3 squat clean from power position
– 2 squat clean from hang position (just above knee)
– 1 squat clean from below knee
Strength
Pause Back Squat
5 x 3 Pause Back Squat
Hold at bottom for 3 seconds
Between sets go 5 x 5 seated Box Jumps
Accessory Work
3 rounds
8/8 KB front rack bulgarian split squat
5/5 bottoms up KB press
20 banded triceps pushdowns