Thursday, June 8th, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

– 500m Row

– 6 Alt. Cossack Squats

– 6 Alt. Groiners + Twist

– 6 Bootstrappers

– 6 Alt. Samson Lunges

-Into-

2 Rounds

– 5 Box Jumps

– 5 Slow Air Squats

– 5 Sit-ups

Strength

Overhead Squat (1×3 @70%
1×3 @80%
1×3+ @90%)

*Based off of 90% of Heavy 1-Rep

(Score is Reps and Weight)

https://xscrossfit.com/5-3-1-calculator/

Workout

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

5-10-15-20-25…*

– Box Jumps (24/20)

– Sit-ups

*Between each round complete 4 Alt. Single DB Devils Press (50/35)

(Score is Rounds and Reps)

– Rest 2 Minutes (Take note of your Score)

Metcon (Time)

For Time:

In Reverse order (so last round is 5), complete exactly the number of Rounds and Reps performed in the AMRAP.

5-10-15-20-25…*

– Box Jumps (24/20)

– Sit-ups

*Between each round complete 4 Alt. Single DB Devils Press (50/35)

(Score is Time)