CrossFit Empire South – CrossFit
Weekly Mindset: “80% of success is showing up.”- Woody Allen
Metcon (Weight)
“Goat Day”
or
A. “Pull Up Work”
E1:30 x 2 Sets:
:30s Hollow Hold on Floor
10 Lat Pull Downs
*working on building a strong core, hollow position needed for pull ups, and working on activating our back muscles
into
E1:30 x 4 Sets:
Set 1: 50% of Max Unbroken Pull Ups
Set 2: 50%
Set 3: 40%
Set 4: 40%
B.) “iMax”
On the 3:00 for 5 Rounds:
15 Medball Sit Ups
10 Box Jump Overs
5 Push Jerks
*building in weight on the push jerks every round. Score is weight on last round of push jerks.