by Alex Etzen
Announcements
Kids CrossFit Camp! Starting on July 7th it will be 5 weeks long on Wednesday’s and Friday’s at 3:30pm. Sign up today at the link below. $75 for the full camp for kids 6 to 11 years old.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=C7WzVuXEh0HwUbBhxwnHYz9hK
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 1:00 Row
– 5 Med. Ball Squat Cleans
– 10 Alt. Plank Med. Ball Rolls*
Into …
1 ROUND
– 10 Good Mornings
– :30 Bottom of Squat Hold (with or without med ball)
– 2 Inch Worms
1 ROUND
– 8 Med Ball toss
– 5 Cat/Cows
– 6 Alt. Scorpions
*Plank Med. Ball Rolls = Tall Plank position with one arm extended out to the side with the medicine ball; then roll the ball to the left and switch side. Count each roll as one rep.
Challenge
500m Row (Time)
Max Effort 500m Row
Workout
“TRIDENT” (AMRAP – Reps)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)