September 12, 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)