Wednesday October 12th 2016

October 11, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Spend at least 10 minutes working on mobility and flexibility using foam rollers, voodoo floss, lacrosse balls etc.

    Metcon

    Metcon (Time)

    4 ROUNDS FOR TIME:

    -500m Row

    -2 Rope Climbs (15′) [RX+: legless]
    -100m Sprint

    *REST 3 MIN. BETWEEN ROUNDS
    Score is total time including rest. Each round should be performed at MAXIMAL EFFORT! Empty the tank.

    Cool-Down

    Crossover Symmetry Recovery Protocol