Friday, May 22, 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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Single Leg Deadlift

E3:00 x 5 Sets

1.5 reps for 6 reps on each leg with a 2 sec pause at top of the knee (135/95)
1.5 rep =

From the floor to top of the knee, hold two seconds in that position, after pause back down to the floor, then from the floor to full standing position.

Metcon (AMRAP – Rounds and Reps)

“Cinnamon Swirl”


200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

Burn! 12:00pm

For Time:

-800m Run

20 Wallball Thrusters

-400m Run

20 Wallball Slams

-200m Run

20 Overehead Wallball Lunges

-200m Run

20 Russian Wallball Twists

-400m Run

20 Wallball Single Leg Deadlifts

-800m Run

20 Wallball Sit Ups

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