Tuesday, September 28, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)


For Time: (18 min time cap)


Thrusters (75/55)

Calorie Row

*Women’s Calories: 34-22-14

Handstand Push Up Practice


Every Minute (10:00)

6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)


Every Minute (10:00)

3-5 Kipping Handstand Push Ups (2-3 Abmats)


Every min (10:00) or 5 Sets (From Box or Pike Position)

3-5: 3 Second Descent + Strict Press

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

Burn! 12:00pm

5 Rounds of:

20 Double Dumbbell Power Clean

400m Run


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