Thursday, July 22, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Reps)

“Make It Hurt”

For Max Cals/Reps

15 Sets:

30s Work/30s Rest of

Bike/Row/Shuttle Sprints


Take 10 mins to practice handstand walking

Some drills:

-Kicking Up to the wall (light feet)

-Practice Shoulder Taps in handstand on wall

-Handstand Walking Toward Wall

-Handstand Walking for distance on floor

Burn! 12:00pm

3 Rounds:

1 min max row

1 min max wall balls

1 min max sit ups

1 min max walking lunge steps

1 min max burpees

1 min rest


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