by Alex Etzen
Announcements
MUSCLE MASS CHALLENGE
We are doing a Muscle mass challenge so bodyfat and weight don’t matter at all. No one else will see your actual numbers. Go to Nutrishop on Arapahoe Rd & Parker Rd (in the 24hr fitness) and do an in-body scan on the dates listed below. In the app (Fitmanager) that they give you you’ll be able to join the XS Challenge. it’s totally free!
– 1st check between 10/1 and 10/8.
– 2nd check between 11/1 and 11/8.
– 3rd and final check between 12/1 and 12/8.
It will go off of the points in the XS challenge (Skeletal Muscle Mass) in the app they will give you. Email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 Round
– 200m Run
– 8 Scap Pull-ups
– 8 Scap Push-ups
– 8 Wall Ball Thrusters
– 20 Double Unders
– 8 Good Mornings
– 8 Scorpions
Workout
“WATSON” (Time)
For Time:
– 59 Pull-Ups
– 23 Push-Ups
– 400 meter Run
– 59 Ground-to-Overheads (45/25 lbs)
– 23 Toes-to-Bars
– 400 meter Run
– 59 Wall Ball Shots (20/14 lbs)
– 23 Burpees
– 200 meter Run
– 200 Double Unders
– 200 meter Run
– 23 Burpees
– 59 Wall Ball Shots (20/14 lbs)
– 400 meter Run
– 23 Toes-to-Bars
– 59 Ground-to-Overheads (45/25 lbs)
– 400 meter Run
– 23 Push-Ups
– 59 Pull-Ups
Dedicated to David Watson, 23 years old of the 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009.
Partner WOD today! One person working at a time. Runs are relay style. For example, 400m = 200m each.