Wednesday, April 12th, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

– 100m Run

– 5 Scap Push-Ups

– 5 Presses (Press)

– 1 00m Run

– 5 Hand Release Push-Ups

– 5 Push Press (Dip/Drive/Press)

– 100m Run

– 5 Pike Push-Ups

– 5 Push Jerks (Dip/Drive/Press Under/Land+Stand)

Strength

Shoulder Press (3×8 @ 31X1*)

Tempo Strict Press (31X1)

*Build.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

– 400m Run

– 15 Hand Release Push-Ups [RX+ 20]
– 7 Shoulder to Overhead (95/65) [RX+ 135/95]
– 200m Run

– 7 Push-Ups [RX+ Handstand Push-Ups]
– 5 Shoulder to Overhead(95/65) [RX+ 135/95]

(Score is Time)