by Alex Etzen
Announcements
The next in house comp is coming up soon! On 9/17 we will have an amazing partner comp and you get to pick your own partner. We have some really good prizes for the top 3 teams in the Rx division and the scaled division. 1st place will be walking away with each person getting a bag of Progenex Recovery plus many more good prizes. There is still time to be one of the first 20 people to sign up and get a free USA shaker bottle. If you don’t have a partner Just put your name and (need a partner). We are making a list of everyone looking for a partner. Here is the link.
https://xscrossfit.com/event/xscrossfit-pound-for-pound-partner-in-house-competition/
XS CrossFit – General CrossFit
Metcon
Metcon (Time)
Level 1
3 rds
– 20 Lunges
– 15 Ab-mat Sit-ups
– 50 Single Unders
Lunges are done in place
Metcon (Time)
Level 2
3 rds
– 20 Front rack Lunges (65/45) (45/45) (45/45)
– 15 Anchored T2B
– 100 Single Unders
Weights listed in order are for open, masters, and masters +
Anchored T2B is a floor toe to rig. Lie with head near base of an upright to the rig, reach overhead and hold the upright, with straight legs bring toes up to make contact with the rig then bring heels back to make contact with the ground.
Lunges are done in place.
Metcon (Time)
Level 3
3 rds
– 20 OH Lunges (95/65) (75/55) (75/55)
– 15 T2B
– 50 Double Unders
Weights listed in order are for open, masters, and masters+
Lunges are done in place.