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CrossFit Empire South – CrossFit

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Pre-Workout Skill

Shoulder Presses (4 Rounds for weight)

4 Sets:

10 shoulder presses

Metcon

Handstand Walk, T2B, and Push Jerks (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-ft. handstand walk

20 toes-to-bar

10 push jerks (105/155 lb)

INTERMEDIATE

AMRAP 12:

30 shoulder taps

10 toes-to-bar

10 push jerks (75/115 lb)

BEGINNER

AMRAP 12:

50-ft. bear crawl

10 hanging knee raises

10 push press (35/45 lb)

Post Workout Mobility

Stretching (Checkmark)

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts

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