March 5, 2021
by Alex Etzen
Announcements
90 minute Open Seminar!!!
– Saturday 3/6 @ 1pm (Handstand Push Ups, Handstand Walk & Pistols)
.
Check out the Open Teams. Your coach should contact you. The first thing you need to do as a team is come up with a team name.
https://xscrossfit.com/wp-content/uploads/2021/03/Open-Teams.htm
.
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
10 Overhead Walking Lunges – Empty Barbell
10 Behind the Neck Snatch Grip Push Press – Empty Barbell
10 Romanian Deadlifts – Empty Barbells
*3 Rounds, NFT
Weightlifting
Overhead Squat (3×3 at 80-85%)
Build up to your 80-85%, then do all three sets at the same weight.
Strength
Barbell Row (5×5)
Recod Heaviest Set.
Superset with Weighted Push-Ups