CrossFit Empire South – CrossFit
Warm-up (No Measure)
Pre-workout:
With a partner:
Accumulate:
30 med-ball trunk rotational toss (tossing right)
30 med-ball trunk rotational toss (tossing left)
– Increase distance between partners as each partner is able.
Metcon (AMRAP – Rounds and Reps)
-RX-
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
-INTERMEDIATE-
AMRAP 15:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 knees-to-chest
10 box jumps (20/24 in)
-BEGINNER-
AMRAP 15:
10 wall-ball shots (6/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12/20 in)
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
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