CrossFit Empire South

CrossFit Empire South – CrossFit

“Never let what you cannot do interfere with what you can do. “John Wooden

View Public Whiteboard

Tabata Core!

Double Time Tabata:

Work 40s/ Rest 20s For 4 Rounds of:

Wallball Flutter Kicks

https://youtu.be/eV6oFWV54WE

Metcon (Time)

A.) Skill Work

Spend 10 mins on HSPU practice

or

For Time: 10 min cut off

10-8-6-4-2

Strict or Kipping HSPUs

Dips

B. “Southpaw”

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Kettlebell Box Step-ups (24″/20″)

3 Calorie Bike

6 Kettlebell Swings (53/35)

6 Kettlebell Box Step-ups (24″/20″)

6 Calorie Bike

9 Kettlebell Swings (53/35)

9 Kettlebell Box Step-ups (24″/20″)

9 Calorie Bike

…

Add [3] Reps Per Round

Burn! 12:00pm

For Time:

30 Wallball Oblique Throws

200m Wallball Run

30 Wallball Slams

200m Wallball Run

30 Wallballs

200m Wallball Run

30 Wallball Lunges

200m Wallball Run

30 Burpee Ground to Overhead with Wallball