CrossFit Empire South – CrossFit
Weekly Mindset: Push harder than yesterday if you want a different tomorrow.
Tabata Core!
30s Work/ 15s Rest for 4 Rounds
-DB/KB Side Bends (left side for 30, then right side for 30)
-Straight Leg Sit Ups
Metcon (Time)
“Farmhand”
5 Rounds For Time: (30 min cut off)
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups
Burn! 12:00pm
AMRAP 15:
32 Cal Bike/Row
16 Burpees
Rest 2 mins
AMRAP 15:
32 Cal Bike/Row
16 DB Box Step Ups
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