Wednesday, November 3, 2021

CrossFit Empire South – CrossFit

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Tempo Strict Press

5 Sets For Load:

5 Tempo Strict Press

– Two-second press, two-second reset
Rest 1:00-1:30 between sets

Metcon (Time)

-RX-

For Time:

150 Air Squats

50 V-ups

120 Air Squats

40 V-ups

90 Air Squats

30 V-ups

-Intermediate-

For Time:

120 Air Squats

50 V-ups

90 Air Squats

40 V-ups

60 Air Squats

30 V-ups

-Beginner-

For Time:

90 Air Squats

40 Tuck-ups

60 Air Squats

30 Tuck-ups

30 Air Squats

20 Tuck-ups

Cool Down

2 Sets:

:30 Press-up Stretch

:30 Groiner Stretch / Side

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