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XS CrossFit – General CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS  – :45 AB  – 8 Good Mornings  – 8 Scap Pull-Ups  – 8 Squats to a WB  – 8 BB Push Press  – 8 Scorpions Strength Back Squat (3-3-3+) Every 4 Minutes for 3 Sets Set 1  – 3 Back Squats @75% Set 2  – 3 Back Squats @ 80% Set 3  – 3+ Back …

XS CrossFit – General CrossFit Warm-up 400m Row Then Immediately Into… 2 ROUNDS  – 8 Good Mornings  – 8 Slam Ball Deadlifts  – 8 Slam Ball Shoulder to Overhead  – 8 Sit-ups  – 5 Back Extensions  – 3 Burpees Strength Deadlift (Build to a Heavy 2-Rep Deadlift) (Score is Weight) Workout Metcon (AMRAP – Reps) 4 Rounds  &# …

XS CrossFit – General CrossFit Warm-Up (No Measure) 2 ROUNDS  – 20 Single Unders (2nd rnd DU)  – 8 Air Squats to a WB  – 8 PVC Pass Thrus  – 8 PVC Around the World  – 8 Scorpions Strength Overhead Squat (4×4 @ 70-80%) 4 Sets*  – 4 Overhead Squats *All sets at same weight – 70-80% Workout Metcon (Time) F …

XS CrossFit – Barbell Club Clean Pull (5 x 3 build to 100% of clean) Clean Pull + Squat Clean (Build to a heavy complex for the day, then 4 reps @75) Bent Over Row (5 x 8) Record heaviest set …

XS CrossFit – General CrossFit Kayla West is the October Athlete of the Month! You can see her cruising through WODs at 5:15am and sometimes other classes depending on her busy studying schedule. Keep up the hard work! Warm-Up (No Measure) 400m Run 2 Rounds  – 8 Scap Pull-ups  – 8 Step-ups  – 8 WB Thrusters  – 8 BB Cleans  &#82 …

Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . XS CrossFit – General CrossFit Accessory Work Metcon (No Measure) 200m Row (Max Effort) Hip Extensions x 10 Bottom Up KB Walk x 60&#8 …

Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . XS CrossFit – General CrossFit Accessory Work Metcon (No Measure) Romanian Deadlifts x 5 C2 Crunches x 14 Seated DB Strict Press x 7 3 …