Thursday, October 1, 2020

CrossFit Empire South – CrossFit

For athletes competing
Saturday, here is an active recovery WOD for you today:
4 Rounds of:
5 min easy bike or jog
15 sit ups
10 light Russian swings with kettlebell
You can set up outside or to the side while class is going on today.

View Public Whiteboard

Tabata Core!

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


Metcon (Time)

Every 5:00 x 5 Sets

20 Back Rack Lunges (75/55)

20 Hang Power Snatches (75/55)

20 Toes to Bar
Score is slowest round

Burn! 12:00pm

5 Rounds For Time:

10 Weighted Box Step Overs (50s/35s)

12 DB Snatches

14 Cal Bike

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