CrossFit Empire South – CrossFit
Metcon (3 Rounds for reps)
-RX-
3 rounds for reps and distance:
Max unbroken toes-to-bar
Max unbroken ring dips
Max unbroken broad jump
–then–
For Time:
2,000/1,600m row
-Intermediate-
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max unbroken broad jump
–then–
For Time:
2,000/1,600m row
-Intermediate-
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken banded box dips
Max unbroken broad jump
–then–
For Time:
1,200/800m row
Cool Down
2 sets:
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side
Leave a Reply