Friday, October 1, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)


For Time: (22 min time cap)

50 Wall Balls (20/14)

75 Stick Abmat Sit Ups

50 Wall Balls (20/14)

1 Mile Run
RX+: 50 GHD Sit Ups


A.) Strict Pull Ups

EMOM x 9 Sets: 5 reps

*Add weight if you are able to keep strict form

B.) GHD Hip Raise

E2:00 x 5 Sets: 20 reps

*Add weight if able to

Burn! 12:00pm


250m Row/ 10 Cal Bike

25ft Walking Lunge

25 Double Dumbbell Strict Press

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