Thursday January 19th 2017

January 18, 2017
    by Alex Etzen

    Announcements

    Open Prep Seminar #3 this Sunday at 11am. Handstand Push Ups and Handstand Walk + Nutrition ideas and tips for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/handstand-push-upshandstand-walk-nutrition/

    XS CrossFit – General CrossFit

    Metcon

    Metcon (Time)

    FOR TIME:

    CASH IN: 50/35 Calorie Assault Airbike

    THEN:

    3 ROUNDS OF:

    -10 Chin over bar Pull-ups [Chest-to-Bar]
    -10 Box Jumps (24/20″)

    -10 Hand Release Push-ups [HSPU]
    -10 Abmat Sit-ups [GHD sit-ups]
    THEN:

    CASH OUT: 50/35 Calorie Row
    [RX+]

    Accessory Work

    1. Alternating Tabata: Hollow / Arch Holds (8 x 20:10)

    2. 3 Rounds (not for time):

    -10 SLOW Hip Extensions

    -1 Wall walk with 10-15 sec hold stomach to wall