by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! All you have to do right now is sign up at the link below to get the early bird discount $35. After the 25th the price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=q3CJCr6KeI2EyiDweHj7abK6r
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
15/12 Cal AAB
Into….
2 ROUNDS
– 10 Alt. Lunges
– 8 Back Extensions
– 8 Scap Push-Ups
– 5/5 DB Press
Workout
“FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
– 100m DB Suitcase Walk (35/20) [RX+ 50/35]
– 10 DB S2OH
– 40 Russian Twists
– 10 DB Bent Over Rows
– 10 DB Deficit Push-Ups
– 40 Russian Twists
*Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans.
(Score is Rounds + Reps)
(3) Laps inside the gym
Every movement uses 2 dumbbells except for the Russian Twist is only 1 Dumbbell