CrossFit Empire South – CrossFit
Metcon
Expect to see some tougher metabolic conditioning workouts over the next few weeks as this will be our focus throughout the month of September!
Conditioning (5 Rounds for time)
RX
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)
INTERMEDIATE
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (65/95 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges
BEGINNER
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges
Post Workout Mobility
Foam Rolling (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
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