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)
250m Row
2 ROUNDS
– 25’ Toe Walk
– 25’ Heel Walk
– 10/10 Leg Swings
Into…
2 ROUNDS
– 2 Inch Worm Push Ups
– 10 Empty Barbell Deadlifts
– 15 Glute Bridges
Into…
20/15 Cal AB
Deadlift (4×3@85-90%)
*Base percentages off 2-Rep Heavy done 10/12/2022.
All at same weight.
(Score is Weight)
Strength
Workout
Metcon (AMRAP – Rounds and Reps)
With a Partner
AMRAP x 15 MINUTES
Partner 1:
– 8 Deadlift (155/105) [RX+225/155]
– 20/15 Cal AB
Partner 2:
– 250m Row*
*Switch every 250m
(Score is Rounds + Reps)
Total Row Meters (Distance)
Total meters rowed from AMRAP