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 – Re …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 8 Jumping Jacks – 8 Shoulder Taps + 5 Push-Ups – 6 PVC Pass Through – 4 Groiner + Twist Into… 1 ROUND – 5 PVC Hang Muscle Snatch – 5 PVC Back Squat – 5 Kip Swings – 5 Ring Rows – 5 PVC Snatch Grip Push Jerk – 5 PVC OHS …
XS CrossFit – Barbell Club Metcon (No Measure) 250m Row 10 DB Strict Press 5-7 Struct T2B *3 Rounds, NFT Strength Cluster (3@60%, 3@70%, 2@80%, 2×2@85%) For the 5×2 – should be 1 Cluster + 1 Thurster Weightlifting Clean Pull (3@75%, 3@85%, 2@95%, 3×1@105%) Build for 3 singles. Percent based off 1RM Cle …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) – 250m Row – 200m Run – 250m Row Metcon 9/11 Memorial WOD (Time) For Time: -2001 Meter Row or Run -11 Box Jumps (30/24″) -11 Thrusters (125/85#) -11 Burpee Chest To Bar Pullups -11 Power Cleans (175/125#) -11 HSPU -11 KB Swings (70/53#) -11 T2B -11 Deadlifts (170/120#) -11 P …
XS CrossFit – General CrossFit Strength Warm-Up (No Measure) 5 Min Ski/AAB or Row, then: 3 Rounds of: 7 Strict T2B 7/7 Seated DB Strict Press 10 DB Romanian Deadlifts Front Squat (5@60%, 5@70, 5@80, 3@85, 1+@90) Record total reps at 90% Weightlifting Snatch ((1+1+1+1) Build in Weight for 20 Min. *No more than three fails. ) Snatch Deadlift + Hang …
Announcements Photos for competition. https://albums.memento.com/XSTEAMCOMP2023/upload XS CrossFit – General CrossFit Warm-Up (No Measure) 3 Rounds, NFT: 250m Row 10 DB Strict Press 5-10 Strict Pull-Ups Strength Push Press (3@60%, 3@70%, 2@80%, 2×2@85%) Weightlifting Clean ((1+1+1+1) Build in Weight for 20 Min. *No more than three fa …
Announcements Photos for competition. https://albums.memento.com/XSTEAMCOMP2023/upload XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 ROUND – 200m Run – 30 Double-Unders – 8 Scap Pull-ups – 8 BB Clean Shrugs – 8 Scorpions – 6 Kipping Knee Raises – 6 BB Strict Press – 2 Inch Worms – …