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/
The Open Leaderboard is up!
Here is the link to view the Leaderboard.
https://xscrossfit.com/wp-content/uploads/2023/02/2023-Team-Open-Leaderboard.htm
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
2 Rouinds
– 8 Scap Pull-ups
– 8 Step-ups (2nd Rnd Box Jumps)
– 8 Light Russian KB Swings
– 6 Kip Swings (2nd Rnd Pull-ups)
– 6 Alt Lunges
– 6 Scorpions
Skill
Metcon (No Measure)
EMOM x 10 Minutes
– Min 1 – 3-5 Tempo Pull-ups (31X2)
– Min 2 – :30 Plank
(Repeat)
Tempo:
3 Seconds Down
1 Second at Bottom
X Explode Up
2 Second hold at Top
Workout
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
– 5 Pull-Ups [RX+ C2B]
– 10 Box Jumps (24/20)
– 15 Russian Kettle Bell Swings (35/26) [RX+ 53/35]
– 20 Alt. KB Goblet Lunges(35/26) [RX+ 53/35]
(Score is Rounds + Reps)