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)
500m Row
2 ROUNDS
– 10 Air Squats w/Med Ball to a Med Ball
– 10 Scap Push-ups
– 10 Scap Pull-ups
– 10 PVC Pass Thrus
– 10 PVC Good Mornings
Strength
Front Squat (6×2)
6 Sets*
– 2 Front Squats
* Build
(Score is Weight)
Workout
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row
Rower must be set on 10!
OR
XS Benchmark (Heavy) (Time)
– 500m Row
– 40 Back Squats (135/95#)
– 30 GHD Sit ups
– 20 Bench Press (135/95#)
– 10 Bar Muscle Ups
– 500m Row
Rower must be set on 10!