CrossFit Empire South

CrossFit Empire South – CrossFit

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Weightlifting

Bench Press (5 Sets x 10 Reps)

Every 2:00 x 5 sets:

10 bench press (40%)

– Perform reps AFAP.

Metcon

Metcon (Time)

RX

5 rounds for time (18 Min. Cap):

20 wall-ball shots (14/20 lb) (11/12 ft)

10 med-ball weighted pull-ups (14/20 lb)

INTERMEDIATE

5 rounds for time:

20 wall-ball shots (10/14 lb) (11/12 ft)

10 strict pull-ups

BEGINNER

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

10 assisted strict pull-ups

Cool Down

Metcon (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

After Party!

Hey it’s FRIDAY! Get off work early, get with a buddy, and get in some weighted situps with a partner during open gym.

(Can’t get a buddy to join you? Make the guy in the CFES Office do the sit-ups with you!!!)

Metcon (No Measure)

Accumulate:

150 weighted partner sit-ups (14/20 lb)