Thursday, March 12, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”

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Metcon (AMRAP – Rounds and Reps)

“Goat Day”


A.) Tabata Core Thursday! Whoo Hoo!

20s work/10s rest for 8 rounds of:

V-Ups with Object

*For 20s work, we will pass an object from hands to feet, feet to hands. We can use the dodgeballs, lighter weight wallballs, abmats, etc. Let’s get creative!

B.) “Vertigo”


10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 Shuttle Runs

Continue to Add (10) Reps Until Time

C.) Optional Stretches

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

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