Tuesday, May 26, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean

View Public Whiteboard

Warm-up (No Measure)

E1:30 x 6 Sets

Athlete’s Choice:

5-7 Strict Handstand Push Ups


6-8 Barball Strict Press @ 55-65% of 1RM

Metcon (AMRAP – Reps)

“Flex Seal”

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

Burn! 12:00pm


For 2:00 x 5 Sets

Max Cals, Rest 2:00 between sets


For 8 Rounds:

Row 40s Hard, 20s Light

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