Monday, May 3, 2021

CrossFit Empire South – CrossFit

Monday’s this month will be Murph prep! If you have a weight vest, go ahead and bring it!

View Public Whiteboard

Metcon (Time)


For Time: (30 min time cap)

500m Run

5 Rounds of Cindy

400m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

200m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

*1 Round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats

Southside Challenge

10,000 steps/day in May!

The challenge is to accumulate 10,000 steps/day at least 5 days/week.

1.There are numerous health benefits from walking, low-level activity, and stay moving throughout the day. So we are going to incorporate those things together in our step challenge!

2. You can accumulate your steps in any way, BUT we highly encourage you to get a majority of your steps outside AND to walk with someone else. This gets the health benefits of sun exposure, fresh air, vitamin D, etc. AND building relationships, community, and purpose with one another. Good things happen when we walk together outside.

3. Any fitness tracker, app, watch, etc. works for the challenge! We just want the steps counted and achieved! (If you have no access to steps, we will consider 1 mile = 2,000 steps. SO 5 miles = 10,000 steps)

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