December 5, 2016
by Alex Etzen
Announcements
Save the Date! The XS Holiday Potluck will be this Saturday, December 10 at 6:00pm! We will have a White Elephant exchange. Bring a gift costing no more than $15.
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XS CrossFit – General CrossFit
Skill-work
Pull-ups
Work on your “next level” pull-up skills. Banded, box, jumping, strict, kipping, butterfly or chest-to-bar. Then attempt a max set of pull-ups of your choice without dropping from the bar.
Metcon
Metcon (Time)
8 ROUNDS FOR TIME:
-5 Pull-ups
-10 Box Jumps (24/20″)
-15 AbMat Sit-ups
RX+:
8 ROUNDS FOR TIME:
-5 Chest-to-Bar Pull-ups
-10 Box Jumps (30/24″)
-15 GHD Sit-ups
Cool-Down
Crossover Symmetry Recovery Protocol, Mobility, Foam Rolling all led by a Coach.