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CrossFit Empire South – CrossFit

Pre-workout

Ring Muscle-Up Skill Work (Checkmark)

EMOM 12:

Min. 1 – 10 false grip ring rows

Min. 2 – 10 ring dips

Min. 3 – 5-8 low ring muscle-up transitions

Metcon

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 DB box step-over (20”) (35/50 lb)

IN TERMEDIATE

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 DB box step over (20”) (20/35 lb)

BEGINNER

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 box step-over (20”)

Stretching

Stretching (Checkmark)

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back

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