by Alex Etzen
Announcements
Come say goodbye to Scotty this Friday from 7pm to 10pm. He’ll be here for 3 more weeks but this will be his last weekend around the gym. Come hangout, drink bourbon, play corn hole, and Rowling.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
2 ROUNDS
– 20 Single or Double Unders
– 10 Calf Raises
– 10 Good Mornings
– 10 Alt. Plank Shoulder Taps
– 4 Burpees
Strength
Deadlift (Heavy 3-Rep)
Build to a Heavy 3-Rep
(Score is Weight)
Workout
2022 Masters of the Community Legends Qualifier Event #2 (Calories)
In 4 Min
– 90 Double Unders
– 9 DB Burpee Cluster
– Max Cal Echo Bike
Rest 1 min
In 3 Min
– 60 Double Unders
– 6 DB Burpee Cluster
– Max Cal Echo Bike
Rest 1 min
In 2 Min
– 40 Double Unders
– 4 DB Burpee Cluster
– Max Cal Echo Bike
(Score is Total Calories)
Men and Women 50-59 (Double Unders 60/40/20)
Men and Women 60+ (Singles)
Men 35-54 DB’s 50’s
Women 35-54 DB’s 35’s
Men 55+ DB’s 40’s
Women 55+ DB’s 25’s
At XS we will substitute a “Max Cal Row” in the 3 Min section.