CrossFit Empire South – CrossFit
Metcon (AMRAP – Reps)
“Make It Hurt”
For Max Cals/Reps
15 Sets:
30s Work/30s Rest of
Bike/Row/Shuttle Sprints
Skills
Take 10 mins to practice handstand walking
Some drills:
-Kicking Up to the wall (light feet)
-Practice Shoulder Taps in handstand on wall
-Handstand Walking Toward Wall
-Handstand Walking for distance on floor
Burn! 12:00pm
3 Rounds:
1 min max row
1 min max wall balls
1 min max sit ups
1 min max walking lunge steps
1 min max burpees
1 min rest
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