May 17, 2023
    by Alex Etzen

    Announcements

    Murph Shirts!
    – The blank shirts are in the gym.
    – Pick the blank shirt you want.
    – Fill out the sheet.
    – Put the shirt and sheet on a hanger.
    .

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

     – 1:00 AB

     – 5 Good Mornings

     – 5 Cat/Cows

     – 5 Air Squats

    INTO…

    2 ROUNDS

     – 1:00 Ski Erg

     – 5 Sit-ups

     – 10 Glute Bridge Ups

     – 2 Inch Worms

    Challenge

    Max Height Box Jump (Distance)

    Max Height Box Jump
    Be sure to enter in My F.I.T. Number!

    Workout

    Metcon (AMRAP – Reps)

    3 Rounds

    – 1:00 AB Max Calories

    – :15 Transition

    – 1:00 Max Box Jump Overs (24/20)

    – :15 Transition

    – 1:00 Ski Erg Max Calories

    – :15 Transition

    – 1:00 Max Sled Push (10′ = 1)

    – :15 Transition

    – 1:00 Max Sledgehammer to Tire

    – :15 Transition

    – 1:00 Rest

    – :15 Transition

    (Score is Total Reps + Calories)