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
– 30 Jumping Jacks*
– 8 Banded Upright Rows
– 8 Supinated Band Pull-Aparts
– 8 Overhead Band Pull-Aparts
*Clap overhead and behind back.
Into…
2 ROUNDS
– 100m Run
– 8 Squats to a Med Ball
– 8 Scap Push-Ups
– 8 Scap Pull-Ups
– 8 Good Mornings
Strength
Box Squat (5×3)
Back squat to a box
5 Sets*
– 3 Box Squats
*Build to Moderately Heavy.
(Score is Weight)
Workout
Metcon (6 Rounds for reps)
6 SETS
ON A 2:00 RUNNING CLOCK…
– 200m Run
– Max Reps w/ Time Remaining:
— Sets 1 and 4 Max Air Squats
— Sets 2 and 5 Max Push-Ups
— Sets 3 and 6 Max Pull-Ups
[RX+ Wear Weighted Vest]
-Rest 1:00 b/t Sets-
(Score is Reps per Set of Air Squats, Push-Ups and Pull-Ups)