by Alex Etzen
Announcements
June Kids Camp!
Kids CrossFit Camp! Starting on June 6th it will be 4 weeks long (all of June) on Tuesday’s and Thursday’s from 10:30am to 11:30am. Sign up today at the link below. $80 for the full camp for kids 6 to 11 years old.
Please email or call us with any questions.
Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 1:00 Row (2nd rnd AB)
– 8 Scap Push-ups
– 4/4 T-Spine Twists
– 6 PVC Good Mornings
– 6 Russian KB Swings
– 2 Inch Worms
Strength
Bench Press (1×3 @70%
1×3 @80%
1×3+ @90%)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
– 400m Row
– 20 Kettle Bell Swings (35/26) [RX+ 53/35]
– 600m AB
– 60′ Bear Crawl [RX+ 20′ Hand Stand Walk]
(Score is Rounds and Reps)
400m = 40 (10m = 1)
600m = 60 (10m = 1)
60′ = 12 or 20′ = 4 (5′ = 1)