January 11, 2017
by Alex Etzen
Announcements
The 2nd Open Prep Seminar (Rowing/Assault bike & WOD strategy) is on Sunday at 11 AM. Here is the link for more info https://xscrossfit.com/event/rowerbike-seminar/
XS CrossFit – General CrossFit
Metcon
Air Assault 5/4 calories (Time)
Air Assault
5/4 calories
Rest as needed between each piece
NO PACING!! Max effort through each!
Air Assault 10/8 calories (Time)
Air Assault
10/8 calories
Air Assault 15/12 calories (Time)
Air Assault
15/12 calories
Air Assault 20/16 calories (Time)
Air Assault
20/16 calories
Metcon (AMRAP – Reps)
Tabata box push-ups (6/8)
Cool-Down
Metcon (No Measure)
In time remaining
– 2 min each leg couch stretch
– Foam roll thighs
– Crossover symmetry reovery