by Alex Etzen
Announcements
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
2 Rounds
– 10/8 Cal Row
– 8 Supermans
– 8 Hollow Rocks
– 8 Air Squats
– 8 Kip Swings
– 8 WB Thrusters
Skill-work
Muscle Up Progressions
Pick a muscle up, rings or bar and work on progressions.
Grip
Strength
Kip
Technique
Execution
Or work Pull Up Progressions!
Workout
A: Partner Open 20.5 (Time)
With a Partner, 1 person working at a time:
For time, partitioned any way:
– 40 muscle-ups
– 80-cal. row
– 120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 15 minutes
(Score is time)
OR
B: Partner Open 20.5 (Time)
With a Partner, 1 person working at a time:
For time, partitioned any way:
– 40 burpee/Chest-to-Bar
– 80-cal. row
– 120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 15 minutes
(Score is time)
OR
C: Partner Open 20.5 (Time)
With a Partner, 1 person working at a time:
For time, partitioned any way:
– 40 burpee/pull-ups
– 80-cal. row
– 120 wall-ball shots
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 10 ft.
Time cap: 15 minutes
(Score is time)