CrossFit Empire South – CrossFit
Weekly Mindset: “Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”
Metcon (AMRAP – Rounds and Reps)
“Goat Day”
or
A.) Tabata Core Thursday! Whoo Hoo!
20s work/10s rest for 8 rounds of:
V-Ups with Object
*For 20s work, we will pass an object from hands to feet, feet to hands. We can use the dodgeballs, lighter weight wallballs, abmats, etc. Let’s get creative!
https://youtu.be/Wll8af5yrv0
B.) “Vertigo”
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 Shuttle Runs
…
Continue to Add (10) Reps Until Time
C.) Optional Stretches
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
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