by Alex Etzen
Announcements
Thanksgiving Schedule:
Thursday 11/24
- 10:00am free partner WODw/ childcare.
- 11:00am to Noon Open Gym
Friday 11/25
- 8:15am
- 9:15am
- Noon (Open Gym)
- 2:15pm
- 3:30pm
Saturday
- Back to a normal schedule.
Email [email protected] if you have any questions.
XS Christmas Party
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange. The sign up and more information will be coming soon.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 Round
– 100m Row
– 10 Scap Push-Ups
– 10 Lunges
– 10 Situps
– 100m Row
– 5 Push-Ups to Pike
– 10 Lunges
– 10 Situps
Strength
Bench Press (5-5-5-5-5+)
5@ 60%, 5@65%, 5@70%, 5@75% and 5+@80%
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 Rounds
– 1:00 – 200/150m Row
– :15 Transition
– 1:00 – Wall Situps
– :15 Transition
– 1:00 – Slosh Bag Front Rack Lunges (35/20) [RX+ 50/35]*
– :15 Transition
* Slosh Bag from box. DO NOT DROP!
(Score is Total Reps of Wall Situps and Slosh Bag FR Lunges)