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CrossFit Empire South – CrossFit

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Pre-Workout Skill

Double-Under Tabata (AMRAP – Reps)

8 sets:

:20 double-unders

– Rest :10

Metcon

5 Rounds for Time – Front Squats and Double Unders (Time)

RX

5 rounds for time (9 Min. Cap):

11 front squats (95/135 lb)

55 double-unders

INTERMEDIATE

5 rounds for time:

11 front squats (65/95 lb)

1:00 double-unders

BEGINNER

5 rounds for time:

11 front squats (35/45 lb)

1:00 single-unders

Post Workout Mobility

Foam Roll and Lacrosse Ball (Checkmark)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

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