September 20, 2022
by Alex Etzen
Announcements
Last chance to play XS Golf!
I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB or Ski Erg
2 ROUNDS
– 8 Sit-ups
– 8 Scap Pull-ups
– 8 Alt Lunges
INTO..
1 ROUND
– 5 Kip Swings
– 5 Pull-ups
– 2 Inchworms
Challenge
Pull-ups (Max Set)
Max Pull-ups in 1 Set. Requires coach to count!
Be sure to enter My Fit Number score!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
– 5 Pull-ups
– 10 Lunges
– 15 Sit-ups
(Score is Rounds + Reps)