Thursday, November 19, 2020

CrossFit Empire South – CrossFit

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Shoulder Press

E2:00 x 5 Sets

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Set 4: 5 reps @ 50%

Set 5: 5 reps @ 40%

Metcon (Time)

“This Is Gonna Hurt”

1 Min Max Cals on Bike

Finisher

3 Sets Not For Time:

12 Single Arm Dumbbell Curl (each side)

10 Side Plank With Dumbbell Raise (each side)

12 Cossack Squats

Burn! 12:00pm

3 Sets:

400m Run

50′ Bear Crawl

60 Plate Hops

50′ Bear Crawl

400m Run

Rest 2 mins between sets

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