CrossFit Empire South – CrossFit
Weekly Mindset: “It’s okay to look at the past and the future, just don’t stare.”
Back Squat
Back Squat for load: E2MOM
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%
Use Dumbbells if Barbell is not available.
If limited on weight increase reps to 10 each set.
Odd Object squats “bear hugging” the object and do 10 reps each set.
Metcon (Time)
“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
500 Meter Row/400m Run
Score is slowest of 3 rounds.
*If we do not have a pull up bar, let’s perform barbell bent over rows (95/65) or odd object bent over rows
