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 Alt. Groiners + Twist
– 5 Bootstrappers
– 10 Kneeling Lat Stretch*
– 5 Scap Pull-Ups + 5 Kip Swings
– 10 Tuck Ups
*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.
Strength
Back Squat (5-5-5-5-5RM)
Build to a 5 Rep Max Back Squat
(Score is Weight)
Workout
Part 1 (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
3-6-9-and so on…
– Back Squats* (95/65) [RX+ 135/95]
– Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00-
Part 2 (Time)
FOR TIME
– 20 Back Squats* (95/65) [RX+ 135/95]
– 15 Toes to Bar
– 10 Back Squats* (95/65) [RX+ 135/95]
– 5 Toes to Bar
*From floor
(Score is Time)