Thursday February 23rd 2017

February 22, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (Calories)

    16 MINUTE EMOM:

    -MIN 1: Max. Calorie Row

    -MIN 2: 10 Walking lunges (alt. leg, 5 ea. leg)

    -MIN 3: Moderate Assault Airbike

    -MIN 4: Rest
    Score is total calories rowed for those 4 minutes. For the minutes on Assault Airbike just ride at a moderate pace using both arms and legs.

    Cool-Down

    1. Crossover Symmetry Recovery Protocol

    2. Foam roll and lacrosse ball deep massage and facial tissue release. Coaches will guide athletes. Key areas include upper and lower back, glutes and quads, IT band, lats, and calves.