Monday, April 13, 2020

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

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