CrossFit Empire South – CrossFit
The key to success is to focus on goals, not obstacles.
Metcon (Time)
“Underground”
For Time: (30 min cut off)
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike or Row or 200m Run
Pike Push Ups from ground or from a box will be a scale for HSPUs.
Burn! 12:00pm
E2:00 x 3 Rounds
200m Run
E2:00 x 3 Rounds
20 Kettlebell Swings
E2:00 x 3 Rounds
30 Sit Ups
E2:00 x 3 Rounds
20 Burpees
E2:00 x 3 Rounds
200m Run
CrossFit Empire South 