Wednesday, June 13th, 2018

Wednesday, June 13th, 2018

Announcements

Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit

Gymnastics

Handstand Walk

Spend a few minutes on each piece

– HS Hold (against wall)

– Shoulder Touches

– Freestanding hold (with partner)

– HS walk to wall (start with one step, then two, then three, etc.)

– Walk away from wall

– HS walk!
Score walk below.

Handstand Walk

Score distance of handstand walk (feet) as reps.

Metcon

RX: Metcon (Time)

3 ROUNDS FOR TIME:

-10 Burpee pull-ups

-30 Hand-release Push-ups

-40 Air squats

RX+: Metcon (Time)

3 ROUNDS FOR TIME:

-5 Ring muscle-ups

-20m HS Walk (10 down and back)

-30 Pistols, alternating legs

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