Tuesday, February 5, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard


Spend 12min working on Handstands or Handstand Walking

Metcon (AMRAP – Rounds and Reps)

“3-Wheel Drive”

5 Rounds of AMRAP 3:

21 Jumping Lunges

15 Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 3 Minutes Between


3 Giant Sets

10 Single Leg Dumbbell Deadlifts

10 Dumbbell Bench Press

10 Alternating Dumbbell Shoulder Press

10 Glute Ham Raises

Rest 2:00 Between Rounds

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