by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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In-house competition Heat Sheet!!!
Check out the heat times for the in-house competition. WOD #2 will be posted Wednesday at noon.
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No classes on Saturday!
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 8 Air Squats
– 8 Alt Groiners
– 8 Deadbugs
– 2 Inch Worms
Strength
Back Squat (8-8-8)
3 SETS*
– 8 Back Squats @ 21X1
-Rest :30
– 15 Feet Elevated Glute Bridge-Ups
*Build to a weight heavier than last time
Use a plate to elevate feet for GBU.
-Rest as Needed b/t Sets- Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
Metcon (4 Rounds for time)
4 SETS
On a 4:00 Running Clock….
– 200m Run
– 30 Situps
– 10 Front Squats* (125/85) [RX+ 165/115]
– Rest Remainder of Time
*From the ground
(Score is Time for Each Set)