CrossFit Empire South – CrossFit
If you are participating in Battle of the Boxes, you should either:
Rest Today
Active Recovery Tomorrow
or
Active Recovery Today
Rest Tomorrow
Here is your Active Recovery GOAT Day for those athletes:
-Row 5 mins/Bike 5 mins/Jog 400m x3
Come in and stay to the side of class for this
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%
We are maxing out on this lift next week!
Metcon (Time)
“Truffles”
Partner Workout
For Time: (20 min time cap)
50 Devil’s Press (2×50/2×35)
* Partner Holds Plank (elbows)
75 Burpee Box Jump Overs (24/20)
* Partner Dead Hangs (pull up bar)
100 HSPU
* No Hold
*split all reps between partners as desired
Scaling for HSPUs will be partners doing regular push ups, while one works, the other is holding Kettlebells in a Farmers Carry Hold
Burn! 12:00pm
3 Rounds For Time:
60 Single Jump Rope
20 Double Dbell Deadlifts
60 Single Jump Rope
20 Double Dbell Squats
60 Single Jump Rope
20 Double Dbell Push Press
*Rest 3 mins Between Rounds
*Each Round has a 5 min time cap*
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