October 17, 2022

XS CrossFit – General CrossFit
Warm-up
3 ROUNDS
– 15/12 Cal Row → 12/10 → 12/8
– 5 Push-Up to Down Dog → 5/5 Single Arm DB Strict Press → 5 Empty Barbell Strict Press
– :20 Top of V-Up Hold → :20 Hollow Hold → 10 V-Ups
– 5 Kip Swings → 5 Toes to Something → 5 Toes to Bar
Note: Arrows denote 2nd and 3rd rounds.
Strength
Push Press (Build to a Heavy 2-Rep Push Press)
(Score is Weight)
Workout
Metcon (Time)
8 ROUNDS FOR TIME
– 10 Single DB Alt. Hang Power Clean + Press (35/20) [RX+ 50/35]
– 100m Run
– 10 V-Ups or Toes to Bar*
*Alternating rounds
(Score is Time)