CrossFit Empire South – CrossFit
Partner Metcon
Run, GHD Sit-ups, and Chest-to-bar Pull-ups (Time)
RX
4 rounds for time with a partner (25:00 Cap):
400-m run
40 GHD sit-ups
20 chest-to-bar pull-ups
– Run together and split the sit-ups and C2B.
– Resting partner holds any style plank.
INTERMEDIATE
4 rounds for time with a partner:
400-m run
40 sit-ups
20 chin-over-bar pull-ups
BEGINNER
4 rounds for time with a partner:
200-m run
40 sit-ups
20 assisted pull-ups
Post Workout Skill
Max-rep unbroken Chest-to-Bar Pull-ups (2 Rounds for reps)
Post-workout:
2 sets:
Max-rep unbroken chest-to-bar pull-ups
– Rest 1:00 between sets.
Post Workout Mobility
Recovery (Checkmark)
Accumulate:
1:00 pigeon stretch/side
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