September 19, 2022
by Alex Etzen
Announcements
XS Golf!
I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 8 Calf Raises
– 16 Bunny Hops
– 8 Good Mornings
INTO…
2 ROUNDS
– 100m Run
– 4/4 Single Arm DB Strict Press
– 8 Alt. Deadbugs
– 8 Box Stepups (2nd rnd Box Jumps)
Strength
Shoulder Press (4 x 4 @ 70-80%)
4 Sets*
– 4 Shoulder Press
*All sets at same weight.
(Score is Weight)
Workout
Metcon (Time)
4 Rounds for Time:
– 200m Run
– 10 Push Press (95/65) [RX+ 135/95]
– 10 Box Jumps (24/20) [RX+ 30/24]
(Score is Time)