CrossFit Empire South – CrossFit
Weekly Mindset: “On a scale of 1-10, have your ambition set to 11 or 12.”
Metcon (Time)
“Goat Day”
or
A.) Tabata Core Thursday! WHOO!
20s work/10s rest for 8 rounds of:
Side V-Ups
https://youtu.be/pvchGwh5p58
B.) EMOM x 10
Odd Mins: 3-5 Muscle Ups or Strict Pull Ups
Even Mins: 3-5 HSPU (Strict or Kipping) or 25′ Handstand Walk Practice
*We are working on strength or higher skilled movements or both.
C.) “Farmer’s Only”
5 Rounds For Time: (25 min time cap)
10 Kettlebell Swings (70/50)
200′ Waiter’s/Rack Carry
https://youtu.be/SjASwL6-_Lo
400m Run
CrossFit Empire South 