Monday, May 17, 2021

CrossFit Empire South – CrossFit

This week looks a little different than we are use to! We will be hitting our metcons in the beginning of class and our new strength after!

You will see a new section called “Southside Competitive Strength” This is optional extra work for after class for you guys that like to compete in competitions or just want a little extra lifting!

View Public Whiteboard

Metcon (Time)

“John Wick”

For Time: (30 min time cap)

800m Run

30 Pull-ups

60 Push-ups

90 Air Squats

400m Run

20 Pull-ups

40 Push-ups

60 Air Squats

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

Cool Down

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig or wall with lacrosse ball (each side)

1 min foam roll lats (each side)


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