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XS CrossFit – General CrossFit Warm-up (No Measure) 3 Rounds NFT 10/7 cal row 10 BB good morning 10 stiff legged deadlift 8/8 bulgarian split squat Deadlift Round 1 @ 70% 10 x 1 every 20 seconds Round 2 @ 75% 10 x 1 every 20 seconds Round 3 @ 80% 10 x 1 every 20 seconds Push Press (7 x 2 build to a heavy double) …

Announcements Kickball Game Sunday 7/10 at 4pm at Salisbury . XS CrossFit – General CrossFit Warm-up (No Measure) 3 Rounds NFT 10/7 Cal AAB 10 muscle cleans 5 jump squats 10 push ups Power Clean + Hang Squat Clean + Jerk (20 minutes to build) Work to a heavy single of this complex Pause Front Squat + Front Squat (7 sets, 3 second pause (1+1)) …

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 8 Cal Row – 8 Scap Push-Ups – 8 Scorpions – 20 Single Unders (2nd Rnd DU) – 8 Good Mornings (2nd Rnd Hip Ext) Freedom Friday!! Scooter’ish (AMRAP – Rounds and Reps) 30-minute PARTNER AMRAP of: – 30 Double Unders &#82 …

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 ROUND – :30 AB – :30 Ski Erg – 8 Slam Ball Deadlift – 8 Barbell Hang High Pulls Into… 2 ROUNDS – :30 AB – :30 Ski Erg – 4/4 DB Strict Press – 8 Barbell Hang Muscle Cleans Strength Muscle Clean (8×2) Every 90 Seconds x 8 Sets* – 2 M …

XS CrossFit – Barbell Club Warm-up Warm-up (No Measure) 3 rounds NFT 10 barbell good mornings 5 muscle snatch 5 overhead squats 5 snatch grip push press 10 jumping air squats Weightlifting Snatch Grip Deadlift + Floating Snatch (Build to a heavy for the day, then 5×2 @ 70%) Strength Back Squats 5×5 5 working sets of 5 reps @ 75/80% of yo …

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 100m Run – 8 Good Mornings – 5 Scap Pull-Ups – 5 Kip Swings – 8 Slam Ball Ground to Overhead Into .. 1 ROUND – 8 Slam Balls – 16 Glute Bridge-Ups – 8 Slam Balls – 8 Back Extensions Challenge 3 Min Max Rope Climbs (This is a FI …

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 8 Scorpions – 4 Push-Up to Down Dog – 8 Alt. Down Dog Toe Taps – 4/4 Side Plank Rotations Into … 2 ROUNDS – :45 Row – 4/4 Single Arm DB Strict Press – 8 Renegade Rows @ bodyweight Strength Shoulder Press (seated) (1RM) Build to a 1 Rep Max …