by Alex Etzen
Announcements
Starting next week we will only have childcare Wednesday’s, Thursday’s, & Friday’s at the 9:15am class. Sorry for any inconvenience. Talk to Alex if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB or Ski Erg
2 Rounds
– 8 Good Mornings
– 8 Air Squats to a Med Ball
– 8 Step Ups (2nd rnd Box Jumps)
– 8 Sit-Ups
– 8 Scorpions
Skill-work
Turkish Get Up (5×1*)
10 Minute EMOM
– Min 1 – Turkish Get-up* (Both sides)
– Min 2 – 5 RDL Each Leg
Continue alternating each minute through 10 Minutes.
* Build
(Score is heaviest successful Turkish Get-up on both sides)
Workout
A: Metcon (Time)
For Time:
5-4-3-2-1
Back Squat from rack (315/205)
25-20-15-10-5
Box Jump over (24/20)
25-20-15-10-5
GHD Sit-ups
(Score is Time)
B: Metcon (Time)
For Time:
5-4-3-2-1
Back Squat from rack (225/155)
25-20-15-10-5
Box Jump over (24/20)
25-20-15-10-5
Med Ball Sit-ups (20/14)
(Score is Time)
C: Metcon (Time)
For Time:
5-4-3-2-1
Back Squat from rack (155/105)
25-20-15-10-5
Box Jump over (20/16)
25-20-15-10-5
Med Ball Sit-ups (14/10)
(Score is Time)