CrossFit Empire South – CrossFit
“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou
Bench Press
E2:00 x 5 sets
All sets performed with 75% of 1RM
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: Go to failure
Set 5: Go to failure plus 2 negative reps
THEN
E2:00 x 4 Super Sets
DB Standing Tricep Extension x 7 reps
Immediately followed by 7 Tricep push-ups
Utilizing one DB held be the head of DB
Metcon (4 Rounds for reps)
“Swole Cycle”
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Row Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
CrossFit Empire South 