XS CrossFit – General CrossFit Weightlifting Back Squat (7-7-7-7-7 @ 55-65%) Metcon Metcon (AMRAP – Rounds and Reps) Death by Bike and Row by 2’s min 1: 2 Cal Bike min 2: 4 Cal Row min 3: 6 Cal Bike min 4: 8 Cal Row *allow ten seconds for transition Continue adding 2 cal each round until the work cannot be completed within the minute …
XS CrossFit – General CrossFit Metcon Metcon (Time) Mini (almost) Murph 0.8Km Assault Bike 50 Pull-ups 100 Push-ups 150 Air Squats 800m Row
XS CrossFit – General CrossFit Weightlifting Metcon (Weight) OH Squat E2MOM for 5 rounds – 7 OH Squat at 55-65% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 – 20 KBS (53/35) (rx+ 70/53) – 10 Shuttle runs (D+B=1) – 8 Burpee C2B (rx+ Burpee BMU) …
XS CrossFit – General CrossFit Metcon Bear Complex (5 rounds of 5×7) Power Clean Front Squat Push Press Back Squat Second Push Press Each of the 5 sets consists completing the sequence of lifts 7 times. Build to a heavy set of 7. All 5 sets of the sequence must be completed. …
XS CrossFit – General CrossFit Weightlifting Back Squat (5-5-5-5-5+) Starting at 50% of your 1RM, increase weight each set finishing with a set of 5+ (around 80%) to failure. If you don’t get at least 7 reps, decrease the weight and go again! Metcon Metcon (Time) FOR TIME: -500m Row buy in -10-9-8-7-6-5-4-3-2-1 of: —-Burpees — …
Announcements Save the Date! The XS Holiday Potluck will be this Saturday, December 10 at 6:00pm! We will have a White Elephant exchange. Bring a gift costing no more than $15. . XS CrossFit – General CrossFit Warm-up Crossover Symmetry Activation Protocol, foam rolling, lacrosse ball work and mobility led by coach. Metcon Surprise named workou …
Announcements Save the Date! The XS Holiday Potluck will be this Saturday, December 10 at 6:00pm! We will have a White Elephant exchange. Bring a gift costing no more than $15. . XS CrossFit – General CrossFit Weightlifting Sumo Deadlift (5-5-3-3-1-1-1RM) Work to a one-rep-max sumo deadlift. Metcon Metcon (AMRAP – Reps) 10 MIN AMRAP: -1 Sumo-D …