by Alex Etzen
Announcements
June Kids Camp!
Kids CrossFit Camp! Starting on June 6th it will be 4 weeks long (all of June) 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)
1 ROUND
– 400m Fat Bike
– 10 V-ups
– 8 Step-Ups
– 6 BB Good Mornings
– 400m Fat Bike
– 10 Deadbugs
– 8 Tall Step-Ups
– 6 BB High Hang High Pulls
– 10 Sit-ups
– 8 Box Jumps
– 6 BB High Hang Muscle Cleans
Workout
A: Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
– 12 Sit-Ups
– 6 Box Jumps (30/24)
– 3 Hang Power Cleans (185/135)
*P1 works through AMRAP while P2 completes 2 Laps on the Fat Bike. Partners switch.
(Score is Rounds and Reps)
(Laps score below)
OR
B: Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
– 12 Sit-Ups
– 6 Box Jumps (24/20)
– 3 Hang Power Cleans (135/95)
*P1 works through AMRAP while P2 completes 2 Laps on the Fat Bike. Partners switch.
(Score is Rounds and Reps)
(Laps score below)
OR
C: Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
– 12 Sit-Ups
– 6 Box Jumps (20/16)
– 3 Hang Power Cleans (95/65)
*P1 works through AMRAP while P2 completes 2 Laps on the Fat Bike. Partners switch.
(Score is Rounds and Reps)
(Laps score below)
AND
Metcon (AMRAP – Rounds)
Laps on Fat Bike from Above