by Alex Etzen
Announcements
Kids CrossFit Camp!
– Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am.
– Sign up today at the link below.
– $80 for the full camp for kids 6 to 11 years old.
– Please email or call us with any questions.
– Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
– 4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 8 Good Mornings
– 5 Scap Pull-Ups
– 5 Kip Swings
– 8 Tuck Ups
– 5 Scap Push-Ups
– 8 Walking Lunges
Into…
2 ROUNDS
– 3 Burpees
– 6 Glute Bridge-Ups
– 6 Kipping Knee Raises
Workout
“PYRAMID SCHEME” (Time)
FOR TIME
– 200m Run
– 20 Burpees
– 20 Toes to Bar
– 400m Run
– 40 Push-Ups
– 40 Alt. Walking Lunges
– 800m Run
– 40 Alt. Walking Lunges
– 40 Push-Ups
– 400m Run
– 20 Toes to Bar
– 20 Burpees
– 200m Run
(Score is Time)