CrossFit Empire South

Try a Free Class!

221114

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon

For Time – Run and Jumping Lunges (Time)

RX

2 rounds for time (16:00 Cap):

800-m run

50 jumping lunges

INTERMEDIATE

Same as Rx’d

BEGINNER

2 rounds for time:

400-m run

30 walking lunges

Post Workout Skill

GHD Hip Extensions and Banded Side-steps (Checkmark)

3 sets:

20 weighted GHD hip extensions

10 banded side-steps (left)

10 banded side-steps (right)

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

Leave a Reply

Search

Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups

Categories

Archives

Tags

There’s no content to show here yet.

%d