by Alex Etzen
Announcements
Use these links to sign up for the end of Nutrition Challenge Body Fat Test. Make sure to log your bonus points for Week #12 after you get your test done. If you absolutely can’t make one of these times work email [email protected] to setup a time.
Men’s link – https://xscrossfit.com/mens-body-fat-test-sign-up/
Women’s link – https://xscrossfit.com/womens-body-fat-test-sign-up/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 1:00 AAB
– 10 Alternating Cossack Squats
– 5/5 DB Strict Press
– 10 Sit-Ups
– 2 Inch Worms
Strength
Overhead Squat (5 x 3)
3-3-3-3-3*
Overhead Squats
*Build
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 ROUNDS
– 1:00 Med Ball Wall Sit-Up (14/10) [RX+ 20/14]
– :15 Transition
– 1:00 AAB Calories
– :15 Transition
– 1:00 Slosh Bag OHS (35#/20#) [RX+ 50#/35#]*
– :15 Transition
– 1:00 Slam Ball (35/20) [Rx+ 45/35]
– :15 Transition
* Slosh Bag from box. DO NOT DROP!
(Score is Total Reps)