CrossFit Empire South – CrossFit
“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou
Pausing Split Jerk
E1:30 x 5 Sets of 2 reps
-2 second pause in the dip, 2 second pause in the catch
*Start at 65% of Push Jerk
Metcon (Time)
“Alone Together”
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Assault Bike
If we don’t have a bike:
Same cals on row
12 Shuttle Runs
200 Meter Run
*Score is slowest time
Burn! 12:00pm
MMA Fight Workout!
1 minute work at each station with 20 second rest transition between movements.
1. Bunny Hop Burpees
2. Ab Spring Ups
3. Jumping Lunges
4. Explosive Push Ups
5. Fast Feet
6. Plank Kick Outs
7. Bicycle Crunches
8. Jumping Squats
9. Plank Around The World
10. 360 Punches
Rest 2 mins and repeat x2
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