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CrossFit Empire South – CrossFit

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Metcon

Conditioning (AMRAP – Rounds and Reps)

RX

AMRAP 10:

15 GHD sit-ups

14/20 Assault bike calories

INTERMEDIATE

AMRAP 10:

15 GHD sit-ups to parallel

14/20 Assault bike calories

BEGINNER

AMRAP 10:

15 sit-ups

9/15 Assault bike calories

Skill Work

Hip and Back Extensions (Checkmark)

Post workout:

For quality:

21-15-9:

GHD hip extensions

GHD back extensions

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 frog stretch

:30 couch stretch/leg

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