CrossFit Empire South – CrossFit
Warm-up (No Measure)
“Midline Primer”
3 Rounds: (10-12 min cutoff)
3 Rounds: (10-12min cutoff)
0:30 LSit Hold
0:30 Weighted Hip Extension Hold
100′ Farmers Carry Right
100′ Farmers Carry Left
Metcon (Time)
“Lay Up”
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
C.E.
Rowing Conditioning
On the 0:00- 50/35 Cal Row
On the 4:00- 30/24 Cal Row
On the 7:00- 30/24 Cal Row
On the 10:00- 15/12 Cal Row
On the 11:00- 15/12 Cal Row
On the 12:00- 15/12 Cal Row
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