Tuesday, May16th, 2023

May 15, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    1 ROUND

    – 200m Run

    – 8 Scap Pull-Ups

    – 8 Air Squats to a Med Ball

    – 8 Scap Push-Ups

    – 8 Scorpions

    – 4/4 Calf Stretches

    – 4 Pull-Ups

    – 4 Air Squats

    – 4 Burpees

    Workout

    PALMER (KEITH) (Time)

    For Time

    Buy-In:

    800 meter Run

    Then, 5 Rounds of:

    – 10 Pull-Ups

    – 20 Burpees

    – 30 Air Squats

    Buy-Out:

    800 meter Run

    Rx+ Wear weight vest (20/14 lb)

    To learn more about Keith Palmer https://wodwell.com/wod/palmer-keith/