September 12, 2022
    by Alex Etzen

    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)