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!
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)
CrossFit Empire South 