CrossFit Empire South – CrossFit
“Do or do not, there is no try.” -Yoda
Tabata Core!
20s Work/ 10s Rest for 8 Rounds of:
Plank Jacks
Metcon (AMRAP – Reps)
“Beach Season”
AMRAP 15:
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
…
Add (3) Reps Per Round
For strict pull ups, we can do bent over rows.
A reverse burpee blends aspects of the sit-up and a burpee together
You’ll lay all the way back on the ground and use your momentum to transition to a standing position
At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
The goal on the hollow rocks is to keep the body as compact as possible
Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
Count 1 rep as a rock “back and forth”
Burn! 12:00pm
2 Rounds For Time:
50 Single Arm Dumbbell Squats
100 Jumping Jacks
25 Hand Release Burpees
100 Jumping Jacks
50 Single Arm Dumbbell Squats
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