Thursday, July 16, 2020

CrossFit Empire South – CrossFit


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Tabata Core!

20s work/10s rest for 8 Rounds of:

Body Saw Rocks

*You will be performing a plank from your forearms while your feet are stationed on a rower seat, wallball, lowered rings. You will push your feet back as far as possible with your forearms remaining on the ground and bring them back in, in a slow controlled state.

Metcon (AMRAP – Rounds and Reps)

“Funny Business”


30 Toes Bar

30 Double Unders

30 Wallballs

30 Double Unders

Burn! 12:00pm

For Time:

2000m Row

800m Run

5 Tire Flips or 50’ Sled Push

1000m Row

400m Run

5 Tire Flips or 50’ Sled Push

2000m Row

800m Run

5 Tire Flips or 50’ Sled Push

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