Thursday, September 24, 2020

CrossFit Empire South – CrossFit

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Tabata Core!

20s Work/ 10s Rest for 8 Rounds of:

Landmine Oblique Twists

Front Squat

E2:00 x 6 Sets


@70-80% of 1RM

Metcon (No Measure)

EMOM x 16

Odd Min -18 Wall Balls (20/14)

Even Min- 200/175m Row or 100m Run or 7/5 Cal Bike
Cool Down:

1:00 of Couch Stretch on each leg

1:00 Child’s Pose

1:00 Thread the Needle on each shoulder

Burn! 12:00pm

Warm Up:

3 Rounds of:

20s Plank Hold

20 Banded Pull Aparts

20 Banded Curls

EMOM x 20

1:00 Mountain Climbers

1:00 Cal Bike

1:00 Dumbbell Snatches

1:00 Rest

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