Thursday, April 23, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

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Tabata Core!

20s Work/ 10s Rest for 8 Rounds of:

Side Planks

*We will complete all 8 Rounds on our right side, then we will go 8 Rounds on our left.

Metcon (Time)

“Zachary Tellier Hero WOD”

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats
Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

Burn! 12:00pm

Tabata Predator Jacks

Rest 1 min

Tabata Punches

Rest 1 min

Tabata Fast Feet/Sprint in Place

Rest 1 min

Tabata Diagonal Mountain Climbers

Rest 1 min

Tabata 1 Broad Jump with Small Backward Hops (3)

Rest 1 min

Tabata Lunge-Lunge-Squat

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