by Alex Etzen
Announcements
Kids CrossFit Camp!
– Starting on July 5th it will be 4 weeks long 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
4th of July Schedule (Monday)
The WOD is a 60 minute AMRAP so the classes are 90 minutes long.
– 5:30am
– 7:00am
– 8:30am
– 10:00am
– 11:30am
.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 10 Ski Erg Calories (2nd round AB)
– 10 Good Mornings
– 10 Dead Bugs
– 10 Lunges
– 5/5 T-spine Twists
– 10 Step-Ups
– 2 Inch Worms
Strength
Turkish Get Up (10×1)
EMOM for 10 Minutes
– Min 1 – Turkish Get Up on Right side
– Min 2 – Turkish Get Up on Left side
Build.
(Score is Weight completed on both Sides)
Workout
Coach Deb’s Birthday WOD!
Metcon (Time)
3 ROUNDS
– 6 Deadlifts (225/155)
– 30 Box Step-Ups (24/20)
– 61 Sit-Ups
(Score is Time)