by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! 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.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 SETS
– 8 Calf Raises
– 5/5 Leg Swings
– 8 Cat/Cow
Into…
2 SETS
– 5/5 Ankle Circles
– 8 Alt. Groiners
– 8 Bootstrappers
Into…
2 SETS
– 30 Single Unders
– 8 Good Mornings
– 8 Sit-Ups
Strength
Back Squat (5×5*)
*Build to a heavy set of 5 Back Squats
Workout
“UNLUCKY ANNIE” (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES*
50-40-30-20-10
Double Unders
Sit-Ups
(Score is Rounds + Reps)
*Once you finish the round of 10, start back at 50.