Thursday, August 20, 2020

CrossFit Empire South – CrossFit

“Our greatest glory is not in falling, but rising every time we fall.” -Rocky Balboa

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Tabata Core!

Bringing the Side Bends Back!

40s Work, 20s Rest for 6 Rounds:

DB/KB/Barbell Side Bends

*Perform 40s of work on one side, rest 20s, then alternate to the other side for the next 40s. You will perform 3 sets on each side

Metcon (Time)

3 Rounds For Time: (15 min cut off)

10 Strict Handstand Push Ups

20 Dumbbell Snatches (50/35)

30 Box Jumps with Step Down

Burn! 12:00pm

“Stop, Go, Stop”


For Meters

Row :30s, Rest :30s

1 Min Transition into:


For Meters:

Run :30s, Rest :30s

*You will run the 400m route for this, and Coach Katie will have a whistle to tell the “go” and “rest” >:)


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