Tuesday, September 14th, 2021

September 13, 2021
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Sets

    – 100m Run

    – 8 Superman

    – 8 Scap Pull-Ups

    – 8 Banded Upright Rows

    Into…

    2 Sets

    – 100m Run

    – 8 Kip Swings (2nd Round Pull-Ups)

    – 8 Sit-ups

    – 8 Band Pull Aparts

    Challenge

    400m Run (Time)

    Max Effort 400m Run
    Be sure to enter time in My F.I.T Number

    OR

    500m Row (Time)

    Max Effort 500m Row
    Be sure to enter time in My F.I.T Number

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 14 MINUTES

    – 5 Pull-Ups*

    – 200m Run

    – 20 Sit-ups

    *Every round increase Pull-Ups by 5 Reps…5-10-15-Etc

    (Score is Rounds + Reps)