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
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
20/14 Cal Bike
10 Weighted Sit-ups
10 wide grip pushups
*3 rounds, not for time
Strength
HSC + PC (5×2 at 75-85%)
Find a max for the complex:
1 Hang Squat Clean + 1 Power Clean
All at the same weight. Should be mod to heavy.
Weightlifting
Front Squat (Build in Weight)
Record Heaviest Set of 3
If you fail before 10 sets, drop weight to 75% and complete the reat.
Accessory Work
Metcon (No Measure)
Superset
5-7 Weighted Back Ext.
10 DB Floor Bench
4 rounds