Tuesday, June 30, 2020

CrossFit Empire South – CrossFit

The key to success is to focus on goals, not obstacles.

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Metcon (Time)


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


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