by Alex EtzenXS CrossFit – General CrossFit
Cathy is the May Athlete of the Month! She has been at XS for 10 years! She loves GHD Sit-ups and crushing cardio WODs. She is a big part of why the XS community is so amazing. She’s the first person many people meet when they come to a 10am Saturday morning class to try XS. Be sure to congratulate Cathy when you see her.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 1:00 AB (2nd rnd Row)
– 6 Bootstrappers
– 6 Alt. 90/90 Hip Rotations
– 3 Inchworms + Push-Up
Into…
2 ROUNDS
– :45 AB/Row @ Mod Hard Pace
– 6 KB Goblet Lunges
– 6 KB Russian Swings
– 6 Alt. KB Cossack Squats
– 12 KB Horn Taps
Strength
Snatch (1RM)
Build to a 1 Rep Max Snatch
(Score is Weight)
Workout
Metcon (Calories)
ON A 12:00 RUNNING CLOCK…
Max Cal AB/Row*
*Every 2:00 including 0:00 complete
– 8 Russian KB Swings(35/26) [RX+ 53/35]
– 8 KB Goblet Squats(35/26) [RX+ 53/35]
*0:00, 2:00, 4:00 – AB
6:00, 8:00, 10:00 – Row
(Score is Cals)