by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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Here’s the link to all the Friday Night Lights pictures from Friday. Thanks to Noah for all the great pictures and to everyone for helping out!
https://www.noahfotos.com/FNL-22-XS/
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XS CrossFit – General CrossFit
Warm-up
DB Front raise (3 x 8)
Begin by holding both dumbbells of equal weight in front of your thighs with your palms facing your body (a pronated grip). Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders. Pause, then slowly lower back to the starting position.
Barbell Row (3 x 12 )
Barbell Shrugs (4 x 10)
DB Bulgarian Split Squats (3 x 8/8)
Dumb Bell Fly (3 x 12)
Incline Dumbbell Bicep Curl (3 x 10)
Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.