Tuesday, December 3rd, 2019

December 2, 2019
    by Alex Etzen

    Announcements

    Holiday party will be on Saturday December 21st at 5pm.
    – Potluck
    – White Elephant ($20 cap)
    – Rowling Competition (good thing we practiced rowing all last month)
    Talk to a coach if you have any questions.
    .

    XS CrossFit – General CrossFit

    Accessory Work

    3 Sets For Quality:

    :20 Second L-Sit

    :30 Second Wall-Facing Handstand Hold

    :40 Wall Sit

    Rest as Needed Between Sets

    Metcon

    Metcon (Time)

    For Time:

    Cash in: 50/35 Calorie AAB

    4 rounds:

    -20 Wall Sit Ups

    -10 Slam Balls (40/30)

    Cash out: 50/35 Calorie row