CrossFit Empire South – CrossFit
Metcon (Time)
“Jasmine”
For Time: (18 min time cap)
42-30-18*
Thrusters (75/55)
Calorie Row
*Women’s Calories: 34-22-14
Handstand Push Up Practice
Advance:
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push Ups (2-3 Abmats)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for those who struggle with stability.
Burn! 12:00pm
5 Rounds of:
20 Double Dumbbell Power Clean
400m Run