July 4, 2023
by Alex Etzen
Announcements
The in-house team competition will be on Saturday, August 26th. The sign-up will be posted on here soon. Just remember all you have to do is sign up and we’ll build teams for everyone. Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 10 Cal Row
– 8 Scorpions
– 10 Cal Ski Erg
– 8 Med Ball Push Press
– 4/4 T Spine Twists
Workout
Metcon (AMRAP – Reps)
3 Rounds
– :45 Max Calorie Row
– :15 Transition
– :45 Max Sit-ups
– :15 Transition
– :45 Max Calorie Ski Erg
– :15 Transition
– :45 Max Med Ball Toss (20# to 10’/14# to 9′)
– :15 Transition
– :45 Rest
– :15 Transition
(Score is Calories + Reps)