XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 20/14 AAB 10 Back Ext. 10 Scorpions *3R, NFT Weightlifting Power Snatch (7 x 3 (build)) Strength Bent Over Row (5×10) Superset with hammer curls Metcon (No Measure) Hammer Curl 5×10 …
XS CrossFit – General CrossFit August Athlete of the Month is Brittany O. You can find her constantly at the 5:15am class. She has made huge improvements over the past year and has the goal of a bar muscle up this year. Keep up the hard work Brittany! Warm-Up Metcon (No Measure) 2 Rounds – 10/8 Cal AB – 8 Scap Push-Ups – 8 Sit- …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 10 Glute Bridge-Ups – 5 Good Mornings 1 Round – 8 Wallball Thrusters – 8 Alt. Elbow Raises on Bar – 8 BB Squats – 8 Scorpions Strength Front Squat (6-6-6*) 3 sets – 6 Front Squats* *Build (Score is Weight) Workout Metcon (Tim …
XS CrossFit – General CrossFit Single arm DB shoulder to overhead (5 x 8/8 (build)) DB Hammer Curls (4 x 12/12) Seated Good Morning (4 x 6) Wide Grip Strict Pull ups (5 x 8 (Band if necessary)) DB Bulgarian Split Squats (4 x 7/7) …
XS CrossFit – General CrossFit Zombie Squat 20 minutes to build to a heavy 1 rep, 75% 5 x 2 Power Clean + Push Press (5 reps @ 65% 3 x 5 @75) Clean Pull (From below knee 5 x 3 @85%) …
Announcements Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/ . XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 10/12 Cal Row – 8 Squats holding a WB to a WB – 8 Scap Push-Ups – 8 Step Ups – 8 Barbell High-Pulls Metcon Zeus (Time) 3 Rounds For …
Announcements Noah took some awesome in-house comp photos. Check them out here https://www.noahfotos.com/XS-Comp-2022/ . XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – :45 AB (2nd rnd Row) – 8 Good Mornings – 4/4 DB Upright Rows – 4/4 Calf Raises – 4 Vertical Jumps – 8 DB Deadlifts – …