21.12.11

CrossFit Empire South – CrossFit

View Public Whiteboard

Max Burpees and Single Leg Squats

On a 3:00 Clock:

1:00 Max Burpees to Target

Then,

2:00 Max Single-Leg Squats

Metcon (5 Rounds for time)

– RX –

Every 5:00 x 5 Rounds:

200m Run

10 Candlesticks

10 Ball Slams (20/14#)

10 Burpees

200m Run

– INTERMEDIATE –

Every 5:00 x 5 Rounds:

200m Run

10 Candlesticks

10 Ball Slams (20/14#)

10 Burpees

200m Run

– BEGINNER –

Every 5:00 x 5 Rounds:

200m Run

10 Sit-ups

10 Ball Slams (14/10#)

10 Air Squats

200m Run

Cool Down

3 Sets:

:30 Foam Roll Quad / Side

:30 Couch Stretch / Side

:30 Alternating Leg Crossovers

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s