CrossFit Empire South – CrossFit
“Never let what you cannot do interfere with what you can do. “John Wooden
Tabata Core!
Double Time Tabata:
Work 40s/ Rest 20s For 4 Rounds of:
Wallball Flutter Kicks
Metcon (Time)
A.) Skill Work
Spend 10 mins on HSPU practice
or
For Time: 10 min cut off
10-8-6-4-2
Strict or Kipping HSPUs
Dips
B. “Southpaw”
AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike
…
Add [3] Reps Per Round
Burn! 12:00pm
For Time:
30 Wallball Oblique Throws
200m Wallball Run
30 Wallball Slams
200m Wallball Run
30 Wallballs
200m Wallball Run
30 Wallball Lunges
200m Wallball Run
30 Burpee Ground to Overhead with Wallball