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/
The Open Leaderboard is up!
Here is the link to view the Leaderboard.
https://xscrossfit.com/wp-content/uploads/2023/02/2023-Team-Open-Leaderboard.htm
Open Shirts!
Sign up in the gym for your Open shirt. You can get a discount on your shirt if you show up tohelp make shirts this Saturday (2/25) anytime from 1pm to 4pm. Talk to your Open coach if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 4 Shuttle Runs
– 5 Bootstrappers
– 5 Air Squats
– 10 Slow Shoulder Taps
– 8 Scap Push-ups
– 6/6 Single Arm DB Press*
*Round 2 Perform DB Push Press
Strength
Bench Press (5×3)
5 Sets*
– 3 Bench Press
*Build
(Score is Weight)
Workout
Metcon (Time)
3 Rounds for Time:
– 10 25′ Shuttle Runs (D+B=1)
– 8/8 Single Arm DB Push Press(35/20) [RX+ 50/35]
– 10 Push-Ups [RX+ Hands on DBs]
– 20 Air Squats
– 4 Man Makers* w/ 2DBs (35/20) [RX+ 50/35]
*Push-Up, Pull Right, Push-Up, Pull Left, Squat Clean, Thruster
(Score is Time)