by Alex Etzen
Announcements
No Yoga this weekend. Jeanne says she looks forward to seeing many of you next weekend. If you haven’t tried a Yoga class it is free with your membership and a lot of fun! They are at 8:15am on Sundays.
9/17 partner comp! 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 mark the need a partner box and put in your name. 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/
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XS CrossFit – General CrossFit
Skill-work
Muscle-ups
Spend about 5 minutes on each piece
– Transition – Low, on the toes/heels
– Kip/Hip to ring
– Jumping/assisted
– Full Muscle-up!
Metcon
Metcon (AMRAP – Rounds and Reps)
13 MIN AMRAP:
-6 Body Weight Back Squats
-200m Run
Use a rack for the back squats and 200m track for early rounds. Scale/modify squats as a % of BW (i.e.: 70, 80, or 90) For last rounds use 50m out and back in case the run isn’t finished so that each round is 10 reps (each run=4 reps)