CrossFit Empire South – CrossFit
Skills
EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows
Metcon (Time)
– RX –
4 Rounds For Time (13min Time Cap):
50-ft. Overhead Walking Lunge (135/95#)
25 GHD Sit-ups (25 V-ups)
– INTERMEDIATE –
4 Rounds For Time:
50-ft. Overhead Walking Lunge (95/65#)
15 GHD Sit-ups (15 V-ups)
– BEGINNER –
4 Rounds For Time:
50-ft. Overhead Walking Lunge (65/45#)
25 Sit-ups
Cool Down
Accumulate:
1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side
-Work Your Weakness-
Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
10 Sets:
:30 Max Strict Handstand Push-ups
– Rest 1:00
– Substitute DB Strict Press
-Skill 1-
EMOM 10:
3-6 Bar Muscle-ups
-Stamina 1-
12 Sets For Distance:
150m Row (hard)
150m Row (easy)
Leave a Reply