Thursday April 13, 2023

April 12, 2023
    by Alex Etzen

    XS CrossFit – Barbell Club

    Warm-up

    Metcon (No Measure)

    10 Up Downs

    10/10 SA DB Floor Bench Press

    10/10 Step Ups

    *3 Rounds, NFT

    Strength

    Dumbbell Bench Press (5×5 = OK to Build or do all at a moderate to heavy weight.)

    Strength

    Box Squat (1×5 (50%), 2×4 (65%), 3×3 (75%), 3×3 (85%))

    Back squat to a box
    *Sumo Stance

    Accessory Work

    Metcon (No Measure)

    30/30 Weighted Step-Ups

    30 Decline Push-Ups

    300m farmers carry

    *Partition as Needed