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CrossFit Empire South – CrossFit

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Weightlifting

Week 1 – Strength Training

Back Squat (1 Set x 20 Reps)

Time 12 Min.

20-Rep Test

Metcon

Metcon (Time)

RX

3 rounds for time (16 Min. Time Cap):

21 KB swings (16/24 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (16/24 kg)

800-m run

INTERMEDIATE

3 rounds for time:

21 KB swings (12/16 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (12/16 kg)

800-m run

BEGINNER

3 rounds for time:

21 KB swings (8/12 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (8/12 kg)

400-m run

After Party

Stay for Open Gym and get that extra skill work in!

Metcon (No Measure)

3 sets:

20 GHD hip extensions

20 GHD back extensions

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