Friday, May 8, 2020

CrossFit Empire South – CrossFit

“Do or do not, there is no try.” -Yoda

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Tempo Back Squat

On the 1:30 x 5 Sets:

1 Tempo Back Squat @ 5050 (5s Down, 5s Up,)

1 Back Squat
Start at 55% and build

Metcon (AMRAP – Rounds and Reps)

“Hands Up Bubbles”


8 Hand Release Burpees

25 Double Unders
On the hand release burpee, you must flash your hands once chest and thighs touch the ground, like a hand release push up.

Burn! 12:00pm


-Double Dumbbell Romanian Deadlifts

-Hollow Hold

-Glute Bridges


-Reverse Burpees

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