Thursday, May 21, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13

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Tabata Core!

20s Work/10s rest for 8 Rounds of:

Arch/Hollow Roll

Metcon (AMRAP – Reps)

“Athlete’s Foot”

5 Rounds:

1 Minute Box Jumps with Step Down (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest
Score is total reps

Burn! 12:00pm

Tabata Thursday:

-Plate Raise Holds

-Jump Squat

-Glute Bridge Holds

-Push Up, Shoulder Tap, Shoulder Tap

-Jumping Lunge

-Side Kick, Burpee, Side Kick. Burpee

Rest 2 mins


10 min row for Meters


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