CrossFit Empire South – CrossFit
Metcon
Conditioning (Time)
RX
For time (15 Min. Cap):
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
100-m run
20 box jumps (20/24 in)
20 sit-ups
100-m run
15 box jumps
15 sit-ups
100-m run
10 box jumps
10 sit-ups
100-m run
5 box jumps
5 sit-ups
Post Workout Skill
Plank hold and leg raises (Checkmark)
3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Rings to be approx. 6-inches off the ground.
Post Workout Mobility
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg
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