January 1, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Warm-up
Crossover Symmetry Activation Protocol
Metcon
Metcon (AMRAP – Reps)
17 MINUTE AMRAP:
-10 Toes-to-Bar
-10m Overhead Walking Lunge w/ Plate (45/35#)
-10 Burpees to Plate
-10m Overhead Walking Lunge
Focus on keeping arms extended during the lunges. For Burpees just jump onto the plate. No overhead clap necessary.