Tuesday, March 21st, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

2 Rounds

– 4 Deficit Calf Raises (stand on a plate)

– 4 Tib Raises (lean back on an upright then raise toes)

– 4 BB RDL

– 4 Alt. 90/90 Hip rotations

INTO…

2 Rounds

– 100m Run

– 5 Russian KB Swings

– 5 Scap Pull-ups

Strength

Back Squat (6-4-2-2*)

*Build to Heavy 2-Rep.

(Score is Weight)

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

OR

Heavy Helen (Time)

“Heavy Helen”

3 Rounds for time of:

-400m Run

-21 Kettlebell Swings (70/53#)

-12 Chest-to-bar Pull-ups