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CrossFit Empire South – CrossFit

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Metcon

Conditioning (Time)

RX

4 rounds for time (20 Min. Cap):

1:00 handstand hold

7 squat cleans (115/165 lb)

14 toes-to-bars

INTERMEDIATE

4 rounds for time:

:30 handstand hold

7 squat cleans (75/115 lb)

14 knees-to-armpits

BEGINNER

4 rounds for time:

:30 plank hold

7 hang squat cleans (35/45 lb)

14 hanging knee raises

Post Workout Skill

Handstand Walk (Checkmark)

Accumulate:

200-ft. handstand walk

Beginner Option:

With a partner:

3 sets:

25-ft. assisted handstand walk*

*Each partner does 3 sets

Advanced Option:

EMOM 5:

12 free standing shoulder taps (6/arm)

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

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