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CrossFit Empire South – CrossFit

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Skill Work

Shoulder Press (8 Rounds for weight)

Pre-workout:

8 sets for load:

2 shoulder presses

Metcon

Conditioning (Time)

RX

2 rounds for time (10 min. cap):

27 push presses (75/115 lb)

38/54 calorie row

INTERMEDIATE

2 rounds for time:

27 push presses (65/95 lb)

38/54 calorie row

BEGINNER

2 rounds for time:

27 push presses (empty bar)

38/54 calorie row

Post Workout Mobility

Stretching (Checkmark)

2 Sets:

:30 alternating scorpion stretch

:30 forearm stretch/side

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