January 14, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
16/22 Cal AAB (increase pace every round)
10 DB Bench Press
10 Box Step Ups (unweighted)
*3 Rounds, Not for Time
Weightlifting
Back Squat (5×5 @ 75-80%)
Strength
Incline Bench Press (Record heaviest single)
5-4-3-2-1
Accessory Work
Metcon (No Measure)
Partition as Needed:
40 Back Ext.
30 Heavy Wall-Balls
20 Strict Hand Stand Push Ups