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/
BBQ on Saturday April 8th at 1pm. We will do the awards for both the Nutrition Challenge and the Open. It’s a potluck so bring food or drinks.
April Kids Camp starting on Monday April 3rd.
– 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 Here to buy!
– 4 ($50) class sign up here Click Here to buy!
Please feel free to contact us with any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 10 Cal Row
– 8 Scap Push-Ups
– 8 Barbell Strict Press
– 8/8 Elbow Punches w/Barbell
– 8 Air Squats
– :20 Hand Stand hold
Strength
Hang Clean (10×2)
10 Minute EMOM
– 2 Hang Cleans*
*Build
(Score is Weight)
Workout
Coach Sarah’s Birthday WOD! (AMRAP – Rounds and Reps)
21 Minute AMRAP
– 4 Strict Press (95/65) [RX+ 135/95]
– 1 Rope Climb (13′) [RX+ 20′]
– 19 Cal Row
– 7 Hang Cleans (95/65) [RX+ 135/95]
– 3 Wall Walks (12″ from start) [RX+ to 10″ line]
(Score is Rounds + Reps)
Coach Sarah’s 29th Anniversary of her 21st Birthday WOD! Yep she’s going to be 50 tomorrow!!!!!