Tuesday, November 9, 2021

CrossFit Empire South – CrossFit

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Shoulder Press

7 Sets For Load: 2 Shoulder Presses

-Increase weight across sets

Metcon (Time)

-RX-

5 Rounds For Time (15min Time Cap):

50-ft. Handstand Walk

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

-Intermediate-

5 Rounds For Time:

:30 Handstand Walk Attempts

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

-Beginner-

5 Rounds For Time:

50-ft. Bear Crawl

150-ft. DB Front Rack Carry

(20/10#)

100m Backward Run

Cool Down

Accumulate:

1:00 Tricep Lacrosse Ball Roll / Side

1:00 Lat Lacrosse Ball Roll / Side

Burn! 12:00pm

Rower:

For 2:00 x 5 Sets

Max Cals, Rest 2:00 between sets

then

For 8 Rounds:

Row 40s Hard, 20s Light

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