by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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Sign Up for MURPH is open!
Go sign up for your Murph class the same way you sign up for any class time. Please sign up if you’re going to use childcare. The classes are:
5:30am
7:00am
8:30am
10:00am (with childcare)
11:30am
BBQ at 1:00pm (with cornhole tournament)
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 8 Alt. Groiners
– 6 Samson Lunges
– 4 Bootstrappers
– 2 Inch Worms
– 8 Med Ball Russian Twists
– 8 Med Ball Thrusters
– 8 Butterfly Sit-Ups
Strength
Back Squat (2×3 / 2×3 / 1×3)
2×3 (11X1)
2×3 (11X1)
1×3 (10X1)
*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
A: Metcon (Time)
FOR TIME*
15-25-35-25-15
– Med Ball Russian Twists (30/20)
– Wall Balls (30/20)
*After Every Full Set, Complete 15 Sit-Ups
(Score is Time)
OR
B: Metcon (Time)
FOR TIME*
15-25-35-25-15
– Med Ball Russian Twists (20/14)
– Wall Balls (20/14)
*After Every Full Set, Complete 15 Sit-Ups
(Score is Time)
OR
C: Metcon (Time)
FOR TIME*
15-25-35-25-15
– Med Ball Russian Twists (14/10)
– Wall Balls (14/10)
*After Every Full Set, Complete 15 Sit-Ups
(Score is Time)