January 17, 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
Warm-up (No Measure)
2 Rounds
– 8 Calf Raises
– 8/8 Leg Swings
– Run 2 laps
– 8 Scap Pull-ups
– 20 Single or Double Unders
Strength
Strict Pull-ups (7 x 3-5)
EMOM x 7 Minutes
– 3-5 Strict Pull-ups*
*Tempo 2-1-X-1
(Score is Max Set)
Workout
Metcon (Time)
4 ROUNDS For Time:
– 100m (3 Laps) Pinch Grip (25/15) [RX+ 35/25]
– 40 Double Unders [RX+ 60 DU]
– 15 Pull-ups [RX+ C2B]
(Score is Time)