November 22, 2022
    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 Alex@XSCrossFit.com 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)