Thursday, January 19th, 2023

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

– 6 Alt. Groiners on Box

– 4 Jefferson Curls (Roll down like a Back Extension, but standing)

– 6 Kang Squats (Good Morning, Squat, Good Morning, Up)

Into…

2 ROUNDS

– 6 Vertical Jumps

– 4 Cat/Cows

– 6 Muscle Cleans w/Empty Barbell

Into…

2 ROUNDS

– 6 Alt. Step-Ups + 6 Box Jumps

– 4/4 T-spine Twists

– 6 Squat Cleans w/Empty Barbell

Strength

Front Squat (5-5-5-5-5RM)

Work to a 5RM Front Squat.

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 4 MINUTES*

2-4-6-and so on…

– Hang Squat Clean (65/45) [RX+ 95/65]
– Box Jumps (24/20)

-Rest 1:30 b/t Sets-

*Reset to 2/2 at the start of each AMRAP.

(Score is Total Reps each Set)