February 12, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 10 Med Ball Front Squat
– 10 Med Ball Deadlifts
– 10 Box Step-Ups
– 10 Med Ball Push Press
– 250m Row
Strength
Metcon (Weight)
EMOM x 7 Minutes
– 7 Wall Balls (Heavy)
(Score is WB Weight)
Workout
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Females:
14# to 9’
55# barbells
18″ box jumps