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/
February Kids Camp starting on Wednesday February 1st.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Hereto buy!
– 4 ($50) class sign up here Click Hereto buy!
Please feel free to contact us with any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 20 Mountain Climbers
– 8 PVC Pass-thrus
– 8 PVC Around the World
– 4/4 T-spine Twists
– 8 Box Step-ups
– 4/4 DB Shoulder Press
Strength
Shoulder Press + Push Press + Push Jerk (5 Sets)
5 Sets*
– 1 Shoulder Press
– 2 Push Press
– 3 Jerk
*Build
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
For Max Reps –
3 Minute AMRAP
1-2-3-4-5 and so on
– DBs Push Press (35/20) [RX+ 50/35]
– DBs Box Step Over (24/20)
3 Minute Rest
2 Minute AMRAP
1-2-3-4-5 and so on
– DBs Push Press (35/20) [RX+ 50/35]
– DBs Box Step Over (24/20)
2 Minute Rest
1 Minute AMRAP
1-2-3-4-5 and so on
– DBs Push Press (35/20) [RX+ 50/35]
– DBs Box Step Over (24/20)
Each AMRAP Starts at 1/1
(Score is Reps each AMRAP)