by Alex Etzen
Announcements
Photos for competition.
https://albums.memento.com/XSTEAMCOMP2023/upload
The August Athlete/Coach of the month is Sarah!
She has made XS CrossFit what it is today. She helps with every event and makes sure we always have a good costume for it. It’s amazing how fast 10 years goes. I can’t imagine XS without Sarah. Thanks for being such a big part of XS and please congratulate her on 10 years when you see her.
You’re an amazing coach Sarah!
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS OF:
– 10/8 Cal Ski Erg
– 8 Scap Pull-ups
– 8 PVC Good Mornings
– 10/8 Cal AB
– 8 KB Deadlift
– 8 BB Strict Press
Strength
Shoulder Press (seated) (5×3*)
5 Sets
– 3 Seated Shoulder Press
*Build
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 Rounds
– :45 Max Seated Shoulder Press (75/55) [RX+ 95/65]
– :15 Transition
– :45 Max Calorie Ski Erg
– :15 Transition
– :45 Max Sumo Deadlift High Pull (75/55) [RX+ 95/65]
– :15 Transition
– :45 Max Calorie AB
– :15 Transition
– :45 Max Ring Row [RX+ Strict Pull-Ups]
– :15 Transition
– :45 Rest
– :15 Transition
(Score is Total Reps + Calories)