Saturday, November 20, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Skills

Pre-workout:

EMOM 10:

:30 Weighted Single-Leg Squats

Metcon (3 Rounds for reps)

– RX –

3 Rounds For Max Reps:

1:00 GHD Sit-ups

1:00 Walking Lunges

1:00 Bar Muscle-ups

– INTERMEDIATE –

3 Rounds For Max Reps:

1:00 Partial Range of Motion GHD Sit-ups

1:00 Walking Lunges

1:00 Chest-To-Bar Pull-ups

– BEGINNER –

3 Rounds For Max Reps:

1:00 Sit-ups

1:00 Walking Lunges

1:00 Pull-ups

Cool Down

Accumulate:

1:00 Foam Rolling Lats / Side

1:00 Lacrosse Ball Roll / Foot

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