CrossFit Empire South – CrossFit
“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton
Tabata Core!
20s Work/ 10s Rest for 8 Rounds of:
Side Planks
*We will complete all 8 Rounds on our right side, then we will go 8 Rounds on our left.
Metcon (Time)
“Zachary Tellier Hero WOD”
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
Burn! 12:00pm
Tabata Predator Jacks
Rest 1 min
Tabata Punches
Rest 1 min
Tabata Fast Feet/Sprint in Place
Rest 1 min
Tabata Diagonal Mountain Climbers
Rest 1 min
Tabata 1 Broad Jump with Small Backward Hops (3)
Rest 1 min
Tabata Lunge-Lunge-Squat
CrossFit Empire South 