Tuesday, September 24, 2019

CrossFit Empire South – CrossFit

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Metcon (Time)

“Pineapple Express” Part A

For Time (12 Minute Cap):

50/35 Calorie Assault Bike or row

50 Strict Push-ups

RX+: Strict Handstand Pushups instead of Strict Push Ups

Metcon (Time)

“Pineapple Express” Part B

For Time (12 Minute Cap):

35 Ab Mat Sit-ups

100′ Bear Crawl

25 Ab mat Sit-ups

75′ Bear Crawl

15 Ab mat Sit-ups

50′ Bear Crawl

RX+: Handstand Walks instead of Bear Crawls

Metcon (Time)

“Pineapple Express” Part C

3 Rounds For Time: (Time Cap is end of class)

400 Meter Run

21 Burpees