Tuesday, September 21, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)


For Time: (10 min time cap)

400m Run

50/40 Calorie Assault Bike or 70/57 Calorie Row

400m Run

Handstand Push Up

“Skills and Drills”


5 Sets (1-3 Abmats)

5 Kick Up + 3 Second Descent + Strict Press


5 Sets (1-3 Abmats)

3-5 Kick Up + 3 Second Descent + Kick Up (reset)


5 Sets

3-5: 3 Second Descent (From Box or Pike Position)+ Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

Burn! 12:00pm

3 Sets:

1 min max DB Thrusters

1 min max DB Hang Power Cleans

1 min max DB Push Press

1 min max alternating DB lunges

1 min max Devil’s Press

1 min REST

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