Tuesday, June 6th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row or AB

2 Rounds

– 8 Air Squats

– 8 Step ups

– 8 Scap Push-ups

– 8 Scap Pull-ups

– 3 Burpees

Skill

Muscle Up Progressions

Pick a muscle up, rings or bar and work on progressions.

Grip

Strength

Kip

Technique

Execution

Workout

Metcon (AMRAP – Reps)

In 15 minutes, complete as many reps as possible of:

– 50 box step-ups (24/20)

– 50 jumping pull-ups

– 40 lunges

– 40 burpees

– 30 toes-to-bars

– 30 push-ups

– Max-reps ring muscle-ups

(Score is Reps)