CrossFit Empire South – CrossFit
Pre-workout Strength
Push Press: Build to a 1 Rep Max (Weight)
Push Press:
15:00 to build to a 1 rep max push press.
– Rest as needed between sets.
Metcon
For Time (15:00): Jumps-to-Target, GHD Hip Extensions, Ring Rows to Parallel (Time)
RX
For time (15:00):
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
SCALED
For time:
21-18-15-12-9:
Jumps-to-target (8 in)
GHD hip extensions
Ring rows
– Place feet two steps in front of the rings on ring rows.
INTENDED STIMULUS:
A) 10:00-15:00.
B) Continuous/unbroken reps while jumping and touching the target.
C) Hip extensions in 2 sets or less.
D) Ring rows in 3 sets or less.
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