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/
February Kids Camp starting on Wednesday February 1st.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Hereto buy!
– 4 ($50) class sign up here Click Hereto buy!
Please feel free to contact us with any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
1 Round
– 1:00 Row
– 1:00 AB
– 1:00 Ski Erg
– 8 Tuck-ups
– 8 Russian KB Swings
– 8 Scap Push-ups
Strength
Weighted Push-Ups (5 Sets)
5 Sets
– 7-10 Weighted Push-Ups*
*Build
(Score is Reps and Weight)
Workout
Metcon (AMRAP – Reps)
3 Rounds
– 1:00 AB Max Calories
– :15 Transition
– 1:00 Row Max Calories
– :15 Transition
– 1:00 Ski Erg Max Calories
– :15 Transition
– 1:00 Max Sit-Ups
– :15 Transition
– 1:00 Max Russian KB Swings (53/35)
– :15 Transition
– 1:00 Rest
– :15 Transition
(Score is Total Reps and Calories)