April 6, 2021
    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 Alex@XSCrossFit.com 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/
    .

    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)