Tuesday, September 19th, 2023

September 18, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    500m Row

    2 ROUNDS

    – 8 Air Squats to a Med Ball

    – 8 Scap Push-ups

    – 8 Scap Pull-ups

    – 8 PVC Pass Thrus

    – 8 PVC Good Mornings

    1 ROUND

    – 8 Kip Swings

    – 4 Pull-Ups

    Challenge

    Pull-ups (Max Set)

    Max Pull-ups in 1 Set. Requires coach to count!

    Be sure to enter My Fit Number score!

    Workout

    XS Benchmark (Time)

    – 500m Row

    – 40 Air Squats

    – 30 Sit Ups

    – 20 Push Ups

    – 10 Pull Ups

    – 500m Row
    Rower must be set on 10!