Tuesday, July 5th, 2022

July 4, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    – 8 Scorpions

    – 4 Push-Up to Down Dog

    – 8 Alt. Down Dog Toe Taps

    – 4/4 Side Plank Rotations

    Into …

    2 ROUNDS

    – :45 Row

    – 4/4 Single Arm DB Strict Press

    – 8 Renegade Rows @ bodyweight

    Strength

    Shoulder Press (seated) (1RM)

    Build to a 1 Rep Max.

    Enter score in My F.I.T. Number!

    (Score is Weight)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 12 MINUTES

    – 200/150 Row

    – 10 DB Push Press (35/20) [RX+ 50/35]
    – 6 DB Renegade Rows* (35/20) [RX+ 50/35]

    *Push-Up, Pull Left, Pull Right

    (Score is Rounds + Reps)