by Alex Etzen
Announcements
Get the most accurate body fat test possible. Do the InBody (body fat) test at Nutrishop in the 24hr Fitness on Arapahoe Rd & Parker Rd. No appointment needed. Just show up.
Follow these steps below.
1. Try to do all your InBody tests at the same time of day.
2. Do not eat for 3-4 hours before testing.
3. Do not exercise for 6-12 hours before testing.
4. Ensure access to both feet with removable footwear and socks.
5. Do not drink caffeine 3-4 hours before testing and be well hydrated.
6. Do not shower or sauna immediately prior to test.
7. Avoid putting lotion on hands and feet before testing.
8. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
9. For women, avoid testing if you are pregnant or menstruating.
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
Warm-up (No Measure)
2 ROUNDS
– 10 Med Ball Front Squat
– 10 Med Ball Deadlifts
– 10 Box Step-Ups
– 10 Med Ball Push Press
– 250m Row
Strength
Metcon (Weight)
EMOM x 7 Minutes
– 7 Wall Balls (Heavy)
(Score is WB Weight)
Workout
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Females:
14# to 9’
55# barbells
18″ box jumps