Thursday, January 28, 2021

CrossFit Empire South – CrossFit

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Tabata Core!

40s Work/20s Rest for 4 Rounds of:

Kettlebell Side Bends/Barbell Side Bends

(Start with Side Bends on Right Side only for first 40s, rest, then switch to side bends on left side only. Rest and repeat through one more time)

Metcon (Time)


For Time: (Teams of 2) (1:1 Work:Rest) 20 min time cap

50/40 – 40/32 – 30/24 – 20/15 – 10/8

Calorie Assault Bike

* (Masters 45+)

Teams of 2 (1:1)

44/36 – 36/28 – 24/18 – 16/12 – 8/6

Calorie Assault Bike
Athlete must finish their entire calorie set before switching with their partner. This means that “athlete 1” must finish all 50 calories before “athlete 2” can start on their 50 calories. Athletes cannot do partial calories of a set and then switch

After Party!

4 sets

10 Single Arm Dumbbell Bench (build across sets – controlled down and up) Each

10 Standing Alt. Bicep Curls (each side)

6-8 Glute Ham Raise

Burn! 12:00pm


CrossFit Open 11.5 (Burn Style)

5 Double Dumbbell Power Cleans

10 Sit Ups

15 Box Step Ups


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