CrossFit Empire South – CrossFit
Weightlifting
Shoulder Press (Every 1:00 x 12 sets:
3 shoulder presses (70%))
Metcon
Metcon (Time)
Rx
For time (15 Min. Cap):
800/1,000-m row
30 handstand push-ups
600/750-m row
20 handstand push-ups
400/500-m row
10 handstand push-ups
INTERMEDIATE
For time:
800/1,000-m row
30 piked push-ups
600/750-m row
20 piked push-ups
400/500-m row
10 piked push-ups
BEGINNER
For time:
400/500-m row
30 push-ups
400/500-m row
20 push-ups
400/500-m row
10 push-ups
Stretching
Stretching (Checkmark)
2 Sets:
30 banded pull-aparts
10 Y-raises (use small plates)
10 T-raises (use small plates)
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