Thursday, July 23, 2020

CrossFit Empire South – CrossFit

“Keep your face toward the sun, and your shadow will fall behind you.” -Walt Whitman

View Public Whiteboard

Tabata Core!

8 Rounds of 20s work/10 rest (Stay on same side for 4 rounds, then switch) of:

Dumbbell Side Plank

Handstand Push Up Practice

Spend 10 mins working on Handstand Push Ups


Mini JT: (10 min cut off)

12-9-6 of:

Handstand Push Ups


Push Ups

Metcon (Time)

3 Rounds For Time: (15 min cut off)

500 Meter Row

21 AbMat Sit-ups

12 Chest to Bar

Burn! 12:00pm

For Time:


Wallball Thrusters


Alternating Jumping Lunges

Directly Into



Sit Ups

Bike Calories

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