August 16, 2022
by Alex Etzen
Announcements
Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
300m AB
INTO…
2 ROUNDS
– 5 KB Deadlifts
– 5 Good Mornings
– 5 Back Extensions
– 5 Scap Pull-Ups
– 5 Air Squats
INTO…
– 300m AB
Strength
Deadlift (12-10-8*)
– Rest as needed b/t sets. Superset each set with 15-20 Banded Upright Rows.
*Build
(Score is Weight)
Workout
Metcon (4 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 – 600m/500m AB
MIN 2 – 10 Fat Bar Deadlifts* (155/105) [RX+ 205/145]
MIN 3 – Max Toes to Bar
MIN 4 – Rest
*Overhand grip
(Score is Total Toes to Bar in each Round)