Tuesday, September 13th, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

 – 1:00 Bike

 – 5 Good Mornings

 – 5 Cat/Cows

 – 5 Scap Push-ups

INTO…

2 ROUNDS

 – 1:00 Ski Erg

 – 5 Slam Ball G2OH

 – 10 Glute Bridge Ups

 – 2 Inch Worms

Strength

Bench Press (4×4 @ 70-80%)

4 Sets*

 – 4 Bench Press

*all sets at same weight 70-80%

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 Rounds

 – :45 AB Max Calories

      – :15 Transition

 – :45 Max Bench Press (95/65) [RX+ 135/95]
      – :15 Transition

 – :45 Max Sled Push (10′ = 1)

      – :15 Transition

 – :45 Ski Erg Max Calories

      – :15 Transition

 – :45 Max Slam Ball (35/25) [RX+ 45/35]
      – :15 Transition

 – :45 Rest

      – :15 Transition

(Score is Total Reps + Calories)