Tuesday, September 12th, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

– 8 Jumping Jacks

– 8 Shoulder Taps + 5 Push-Ups

– 6 PVC Pass Through

– 4 Groiner + Twist

Into…

1 ROUND

– 5 PVC Hang Muscle Snatch

– 5 PVC Back Squat

– 5 Kip Swings

– 5 Ring Rows

– 5 PVC Snatch Grip Push Jerk

– 5 PVC OHS

– :10 Ring Support Hold

– :10 Bottom of Ring Dip Hold

Strength

Hang Squat Snatch (8 x Complex)

EMOM x 8 MINUTES*

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill**

*Start light and build slightly past workout weight. Complex is meant to be unbroken.

**Gymnastics Pulling Options…

Pull-Ups

Chest to Bars

Jumping Ring Muscle-Up

(Score is Weight)

Squat Snatch

Workout

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Score is Time)