Thursday September 21, 2023

September 20, 2023
    by Alex Etzen

    XS CrossFit – Barbell Club

    Warm-Up (No Measure)

    3 Rounds, NFT:

    7 Reverse Hypers

    15 wall Balls

    45 Sec. Handstand Hold/Nose to Wall

    Strength

    Bench Press (5@60%
    5@65
    5@70
    3@75
    3@80
    3@85 x 2)

    Weightlifting

    Romanian Deadlift (10×3 @ 50-60% of DL

    *OK to Build)

    From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.