Thursday, January 23, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “You can never quit. Winners never quit, and quitters never win.” -Ted Turner

View Public Whiteboard

Metcon (Weight)

“Goat Day”


A.) Tabata Core Thursday!

8 Rounds of 20s work/10s rest:

Seated Wallball Twists

B.) EMOM x 8 Sets

Mins 1, 3, 5, 7: 10 Ring Dips

Mins 2, 4, 6, 8: Dumbbell Bench Press -10 reps

C.) “Ab-sured”

On the 3:00 x 6 Rounds:

24 Abmat Sit Ups

200m Run

6 Strict Press
Build on Strict Press each round

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