by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
200m Run
2 ROUNDS
– 8 Good Mornings
– 5 Scap Pull-Ups
– 5 Knee Raises
– 8 Sit-ups
Into ..
1 ROUND
– 6 Scorpions
– 8 Glute Bridge-Ups
– 16 Mountain Climbers
– 6 Hip Extensions
Skill-work
Rope Climbs (No Measure)
Level A
EMOM 12:
Minute 1: 8 Commando Pull-ups
Minute 2: 5 Jump + Clamp + Pull
Minute 3: 6 Rope Pull Ups (
https://youtu.be/ChJNgqB8QTc )
Minute 4: 10/8 Cal Ski
Level B
EMOM 12:
Minute 1: 8 Pronated Grip Ring Rows
Minute 2: 5 Lift + Clamp + Pull
Minute 3: 2 Lay to Stands (as strict as possible)
Minute 4: 8/6 Cal Ski
Workout
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
– 200m Run
– 2 Rope Climbs (13’/11′) [RX+ 15′]
– 20 Med Ball Sit-ups (14/10) [RX+ 20/14]
(Score is Rounds and Reps)