Tuesday, September 10, 2019

CrossFit Empire South – CrossFit

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Gymnastic Conditioning


1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached.

*Athletes can choose to do Push Ups from the ground instead of Strict HSPUs. Scaling for Push Ups will be Hand Release Push Ups.

Metcon (Time)

“Road Trip”

5 Round For Time: (30 min cut off)

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders


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