by Alex Etzen
Announcements
Photos for competition.
https://albums.memento.com/XSTEAMCOMP2023/upload
September Kids Camp starting on Wednesday September 6th.
– It will be 4 weeks long (7 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– 7 ($70) class sign up here Click Here to buy!
– 4 ($50) class sign up here Click Here to buy!
Please feel free to contact [email protected] with any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– :30 AB
– 4 Scap Push-Ups (on hands or forearms)
– 8 Alt. Deadbugs
– 2 Burpees
Into…
2 Rounds
– :30 Row
– 8 Banded Pull Aparts
– 4 Push-Ups
– 8 Sit-Ups
Strength
Bench Press (3×10*)
3 Sets
– 10 Bench Press
*Build.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 6 MINUTES
– 15/12 Cal AB/Row**
– 12 Sit-Ups
– 9 Push-Ups
-Rest 2:00 b/t Sets-
*Start at beginning in 2nd Set.
**AB one SET (6 min), Row the other
(Score is Rounds + Reps)