CrossFit Empire South – CrossFit
Metcon
Conditioning (5 Rounds for reps)
RX
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
INTERMEDIATE
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
BEGINNER
Same as Intermediate.
Post Workout Skill
L-sit and Seated Leg Raises (Checkmark)
4 sets:
:30 L-sit hold
15 seated leg raises
Post Workout Mobility
Stretching (Checkmark)
3 sets:
:30 reach, roll and lift
20 banded pull-aparts
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