Thursday, December 12, 2019

CrossFit Empire South – CrossFit

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Stamina Pull Ups

E2:00 x 5 Sets

Sets 1,2: 60% of Max Unbroken Pull Ups

Sets 3,4: 50%

Set 5: 40%
This is to be completed as butterfly, kipping, banded, ring rows, ect. If we don’t know our max unbroken pull ups, we will put a number to hit for the first set, and go down from there.

Metcon (5 Rounds for weight)

“Body Slam”

Every 4:00 x 5 Sets:

25 Abmat Sit Ups

15 Kettlebell Swings (53/35)

5 Push Press
Build in weight on the Push Press every round. Start first round around 75% of 1RM Strict Press. Score is weight for the last round of 5 Push Press.

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