by Alex Etzen
Announcements
MUSCLE MASS CHALLENGE
We are doing a Muscle mass challenge so bodyfat and weight don’t matter at all. No one else will see your actual numbers. Go to Nutrishop on Arapahoe Rd & Parker Rd (in the 24hr fitness) and do an in-body scan on the dates listed below. In the app (Fitmanager) that they give you you’ll be able to join the XS Challenge. it’s totally free!
– 1st check between 10/1 and 10/8.
– 2nd check between 11/1 and 11/8.
– 3rd and final check between 12/1 and 12/8.
It will go off of the points in the XS challenge (Skeletal Muscle Mass) in the app they will give you. Email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS OF:
– 10/8 Cal Ski Erg
– 8 Sit-ups
– 8 PVC Good Mornings
– 10/8 Cal AB
– 3 Burpees
– 10/8 Cal Row
– 8 Scap Push-ups
Strength
Incline DB Bench Press (5 x 5+)
5 Sets *
– 5 Incline DB Bench Press
*5+ on last set
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 Rounds
– :45 Max Calorie Row
– :15 Transition
– :45 Max Calorie AB
– :15 Transition
– :45 Max Calorie Ski Erg
– :15 Transition
– :45 Max Sit-Ups
– :15 Transition
– :45 Max Burpee Box Get Over (48/36)
– :15 Transition
– :45 Rest
– :15 Transition
(Score is Total Reps + Calories)