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.

    XS Golf


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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)