CrossFit Empire South – CrossFit
Pre-Workout Skill
Alt. single-leg squats (4 Rounds for reps)
Pre-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20
Metcon
Conditioning (Time)
RX
For Time (14 Min. Cap):
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
INTERMEDIATE
For Time:
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
50 air squats
3 ring dips
BEGINNER
For Time:
30 air squats
15 jumping ring dips
30 air squats
12 jumping ring dips
30 air squats
9 jumping ring dips
30 air squats
6 jumping ring dips
Post Workout Mobility
Stretching (Checkmark)
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
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