Wednesday, November 30th, 2022

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

2:00 AB

INTO…

2 Rounds

 – 5 Calf Raises

 – 10 Bunny Hops

 – 15 Single Unders

 – 5 PVC Good Mornings

 – 10 Banded Pull-Throughs*

*Band attached on rig about hip height. Face away from the rig and hold the band between the legs. Create tension through the band; just enough to let the band pull you into a hinged position. Squeeze the glutes, stand tall, finishing with shoulders stacked over hips.

Deadlift (5×4 @ 80-85%*)

*Base percentages off 2-Rep Heavy done 10/12/2022.

(Score is Weight)

Strength

Workout

Metcon (Time)

FOR TIME*

24-20-16

 – Deadlifts (145/100) [RX+ 205/145]
 – Wall Balls (20/14) [RX+ 30/20]

*B/t each full set, perform 30 (RX+ 60] Double Unders. The workout ends with 30 [RX+ 60] Double Unders.

(Score is Time)