by Alex Etzen
Announcements
Kids CrossFit Camp!
– Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am.
– Sign up today at the link below.
– $80 for the full camp for kids 6 to 11 years old.
– Please email or call us with any questions.
– Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
– 4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 20 Jumping Jacks
– 15 Slam Ball Deadlifts
– 10 Glute Bridge-Ups
– 20 Single Unders
– 15 SB G2OH
– 10 Good Mornings
– 20 Big Jump Single Unders
– 15 Slam Balls
– 10 Barbell Good Mornings
– 30 Double Unders
Strength
Deadlift (1RM)
Build to 1 Rep Max.
(Score is Weight)
Workout
“CHARLOTTE’S WEB” (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
– 50 Double Unders
– 15 Slam Balls (35/25) [RX+ 45/35]
– 3 Deadlifts* (185/135) [RX+ 275/185]
*Increase DL Reps by 2 after each full round (3-5-7-and so on…)
(Score is Rounds + Reps)