CrossFit Empire South

CrossFit Empire South – CrossFit

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Partner Metcon

2022 Black and Brewed –

CFES is wishing the best of luck to our 2022 Black and Brewed Teams!!!  After today’s workout, come out to Campus 805 and cheer on our athletes, hang out with the CFES Community, and eat some great food! We’ll see you there!!!

Conditioning (Time)

RX:

For time with a partner (25 Min.  Cap):

70/100 cal. bike/ Resting partner holds wall ball overhead

1:00 L-sit hold/ Resting partner hangs from pull-up bar

50 synchronized wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

For time with a partner:

56/80 cal. bike/ Resting partner holds wall ball overhead

1:00 L-sit hold (knees bent)/ Resting partner hangs from pull-up bar

50 synchronized wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

For time with a partner:

45/64 cal. bike/ Resting partner holds wall ball overhead

1:00 plank hold/ Resting partner hangs from a pull-up bar

50 synchronized wall-ball shots (6/10 lb) (9/10 ft)

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side