October 4, 2022
by Alex Etzen
Announcements
The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck!
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XS CrossFit – General CrossFit
Warm-Up (No Measure)
Warm-up
2 Rounds
– :45 AB
– 25′ heel walk (grab toe)
– 25′ toe walk
– 25′ grapevine
– 25′ grapevine back
– 8 calf stretches
– 100m Run
Challenge
2 min max cal AAB (Calories)
2 minutes MAX calories on Air Assault Bike
Be sure to enter results in My F.I.T. Number
Workout
Metcon (10 Rounds for time)
10 Rounds
– 2:00 Clock Run 200 meters
Capture each time. Rest remainder of time.
(Score is time for each 200m Run)