CrossFit Empire South – CrossFit
Tabata Core!
20s Work/ 10s Rest for 8 Rounds of:
Landmine Oblique Twists
https://youtu.be/4dGj7rES9pY
Front Squat
E2:00 x 6 Sets
5-5-5-5-5-6
@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
CrossFit Empire South 