Wednesday, March 15th, 2023

March 14, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-up (No Measure)

    2 Rounds
    – 1:00 Row or AB
    – 8 Scap Push-ups
    – 8 Scap Pull-ups
    – 4/4 DB Strict Press
    – 4/4 T-spine Twists
    – 8 PVC Pass Thrus

    Strength

    Incline DB Bench Press (5×5+)

    5 Sets*
    – 5 Incline DB Bench Press

    *Build. Last set is 5+

    (Score is Reps and Weight)

    Workout

    Metcon (Time)

    With a Partner For Time:

    Accumulate 100 DB Bench Press
    P1: Max DB Bench Press (50/35) [RX+ 70/50] P2: Dead Hang from Pull-up Bar
    Continue alternating!

    Then:
    Accumulate 100 Ring Rows or Strict Pull-ups
    P1: Max Ring Rows [RX+ Strict Pull-ups] P2: Hold Push-up position Plank
    Continue alternating!

    (Score is Time)