Wednesday, September 13th, 2023

September 12, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    200m Run

    2 ROUNDS

    – 8 Banded Pull-Aparts

    – 8 Lunge and Twists

    – 8 Bird Dogs

    Into…

    2 ROUNDS

    – 100m Run

    – 4/4 Lateral Step Ups

    – 12 Crunches

    Challenge

    400m Run (Time)

    Max Effort 400m Run
    Be sure to enter time in My F.I.T Number!

    Workout

    Metcon (AMRAP – Reps)

    EVERY 5:00 x 3 SETS

    – 400m Run [RX+ 600m Run]
    – 20 Box Step Overs (20/16) [RX+ 24/20]
    – Max Sit-Ups w/ Time Remaining –

    -Rest 2:00 b/t Sets-

    (Score is Total Reps of Sit-Ups)