by Alex Etzen
Announcements
*** 4 Spots Left!!!! ***
Sign up for Scotty’s 27 hours of workouts and support the Angelman’s Syndrome Foundation. 3 people can join Scotty’s team for a workout each hour. Starts Friday May 13th at 4pm and ends with the last workout at 6pm Saturday May 14th.
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*** About the 27 hour WODs. ***
The workouts start on the hour! Don’t show up to your 10pm WOD at 10:05pm. Please show up 30min early like 9:30pm so you can warm up. These are not run like a class so be smart and get a good warm up in before starting your workout on the hour. Have FUN!
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XS CrossFit – General CrossFit
The May Athlete of the Month is Mark McCormack! You can see him at 4:45 class but he’s also around during 3:30 doing extra mobility or strength. Keep up the hard work!
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 15/12 Cal Row
– 8 Sit-Ups
– 8 Scap Push-Ups
– 8 Shoulder Taps
Into…
2 ROUNDS
– :30 Hand Stand Hold
– 20′ Bear Crawl or Hand Stand Walk
– 3 Burpees
– 8 Push-Up to Downward Dog
Strength
Bench Press (2×3 / 2×3 / 1×3*)
2×3 (32X1)
2×3 (31X1)
1×3 (1111)
*First 2×3 Mod / Second 2×3 Mod+ / 1×3 Mod-Heavy
(Score is Weight)
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
– 20ft. Bear Crawl [RX+ 20ft. Hand Stand Walk]
– 15 Sit-Ups [RX+ 10 GHD Sit-Ups]
– 5 Hand Stand Push-Ups w/ 5″ Build or 10 Hand Release Push-Ups [RX+ 5 Strict or 10 Kipping HSPU]
– 15/12 Cal Row
(Score is Rounds + Reps)