March 26, 2023
by Alex Etzen
Announcements
The last body fat test for the Nutrition Challenge! You have until Friday April 7th to get your body fat test done and points entered. Here is the Nutrition challenge link.
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
Championship Fight Gone Bad (5 Rounds for reps)
5 Rounds For Total Reps.
– 1 minute Wall Ball Shots (20/14 lb)
– 1 minute Sumo Deadlift High-Pulls (75/55 lb)
– 1 minute Box Jumps (20 in/18 in)
– 1 minute Push Press (75/55 lb)
– 1 minute Row (calories)
– 1 minute Rest.
(Score is Total Reps + Calories)