CrossFit Empire South – CrossFit
*Self Defense Seminar starts at 11:00AM! Hang out after class and we will learn some new moves from Brian McCoy!
Metcon (5 Rounds for reps)
– RX –
5 x 2:00 rounds for reps
400-m run
Max rep overhead squats (65/95 lb)
– INTERMEDIATE –
5 x 2:00 rounds for reps
300-m run
Max rep overhead squats (55/75 lb)
– BEGINNER –
5 x 2:00 rounds reps:
200-m run
Max rep overhead squats (35/45 lb)
Turkish Get Up
Post-workout:
Accumulate:
10 DB Turkish get-ups / arm
– Increase weight as needed.
Cool Down
3 sets:
10 Cuban presses (PVC)
:20 doorway pec-stretch/side
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