June 15, 2022
by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 6 Alternating 90/90 Seated Hip Rotations
– 3 Burpees
– 8 Scap Push Ups
Into…
2 ROUNDS
– 8 Air Squats
– 6 Plank Shoulder Taps
– 4 Push Ups to Downward Dog
Strength
Front Squat (1RM)
Build to a 1 Rep Max
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 4 MINUTES*
– 8 Thrusters (65/45) [RX+ 95/65]
– 8 DB Alt. Renegade Rows (20/15) [RX+ 35/20]
-Rest 1 Min b/t Sets-
*Pick Up Where You Left Off.
(Score is Total Rounds + Reps)