November 1, 2016
by Alex Etzen
Announcements
We are planning an XS Bowling night, Saturday, November 19. More details to come. Save the date!
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Join the XS community for the Parker Parks and Recreation Turkey Day 5K FUN Run/Walk Thursday, November 24, 2016 @ 8:00 AM. More information and registration at http://www.runningguru.com/EventInformation.asp?eID=Tday16
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XS CrossFit – General CrossFit
Skill-work
Metcon (No Measure)
GHD Progression 15 min
– Hip-ext
– Back-ext
– Sit-up
Spend some time talking in depth about positioning and purpose of these movements
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
– 8 DL (225/155)
– 8 Pull-ups
– 8 KB Swing (70/53)