CrossFit Empire South

CrossFit Empire South – CrossFit

*Nutrition Kickstart starts 1/15/22 Get signed up!
*Self Defense seminar 1/15/22 at 1100 taught by Brian McCoy!

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Back Squat

Build up to a 3-rep back squat

Metcon (Time)

– RX –

3 rounds for time of (17min Time Cap):

500/400-m row

21 burpees

400-m run

– INTERMEDIATE –

3 rounds for time of:

500/400-m row

15 burpees

400-m run

– BEGINNER –

3 rounds for time of:

300/200-m row

15 burpees

200-m run

Cool Down

2 sets:

1:00 banded hamstring stretch / side

:30 seated torso twist / side

:30 scorpion stretch hold / 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-

Every :30 x 10 sets:

3 thrusters

– Perform 3-reps unbroken.

-Skill 1-

EMOM 10

:30 handstand walk

or

EMOM 10

:30 handstand hold

-Stamina 1-

20 sets for distance:

:20 row, bike, or ski

– Rest :10

-Stamina 2-

On a 10:00 clock:

AMRAP DB box step-ups (24/20 in) (50/35 lb)