by Alex Etzen
Announcements
Starting this week we will only have childcare Wednesday’s, Thursday’s, & Friday’s at the 9:15am class. Sorry for any inconvenience. Talk to Alex if you have any questions.
XS CrossFit – General CrossFit
Please welcome Tim & Laura with Mute Sports Equipment. They will be joining us for each class to do a 20 minute clinic on double unders.
Warm-Up
Warm-Up (No Measure)
2:00 Row or AB or Ski Erg
Immediately Into…
2 SETS
– 8 Good Mornings
– 8/8 Standing Leg Swings
– 8/8 Single Leg Glute Bridge-Up
– 4 Scap Pull-Ups
– 2 Inch Worms
– 30 Single Unders
Skill-work
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Spend 20 minutes working on your double unders! If you have them, do a max set and enter in My F.I.T. Number. (A coach or designee must be counting!) You could also work on Triple Unders!
Workout
Metcon (Time)
For Time:
– 75 Double Unders [RX+ 150 DU]
– 75 Sit-Ups
– 50 Lunges
– 25 Pull-Ups [RX+ C2B]
– 50 Lunges
– 75 Sit-Ups
– 75 Double Unders [RX+ 150 DU]
(Score is Time)