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.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 8 Tib Raises (back against the wall or upright)
– 6 Alt. Groiner
– 4/4 T-spine Twist
– 3 Burpee Broad Jumps
– 2 Shuttle Runs
Into…
2 ROUNDS
– 8 Alt. DB Deadlift
– 6/6 SA DB Strict Press → 6/6 SA DB Push Press
– 4 Alt. DB Hang Muscle Clean
– 2 Shuttle Runs
Strength
Bench Press (6×2)
6 Sets*
– 2 Bench Press
* Build
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES*
– 1 DB Devils Press(35/20) [RX+ 50/35]
– 1 Shuttle R un
– 2 DB Devils Press(35/20) [RX+ 50/35]
– 2 Shuttle R un
– 3 DB Devils Press(35/20) [RX+ 50/35]
– 3 Shuttle R un
– 4 DB Devils Press(35/20) [RX+ 50/35]
– 4 Shuttle R un
…
*Use 2 DBs. Continue increasing reps by 1.
(Score is Reps)