January 9, 2020

January 9, 2020

Announcements

Complete these 4 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

4.) Challenge Seminar this Saturday 1/11 @ 1pm. If you can make it go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar. (If you’re not sure about doing the Nutrition Challenge just show up to the seminar to get all the information)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – General CrossFit

Accessory Work

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Wall Sit

Rest as Needed Between Sets

Metcon

Metcon (Time)

For Time:

Cash in: 50/35 Calorie AAB

4 rounds:

-20 Wall Sit Ups

-10 Slam Balls (40/30)

Cash out: 50/35 Calorie row
Retest-Compare to Dec 3, 2019

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