Complete these 3 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.)
Email Alex@XSCrossFit.com if you have questions
XS CrossFit – General CrossFit
Metcon (No Measure)
10 Good Mornings (Banded or Empty Barbell )
10 KB Suitcase DL Choose Weight)
*3 Rounds, NFT
Front Squat (3×10 at 80%)
Build in weight, then do 10 sets of 3 reps at 75-80%.
Weighted Sit-ups (10×10)
10 Sets of 10 in between front squat reps.
Deadlift (2×5@60%, 2×4@75%, 2×3@80%, 2×2@86%, 3×1)
3×1 to be performed at whatever percent you feel good with for the day.
OK to Sumo DL or Traditional DL.
Record Heaviest Lift.