CrossFit Empire South – CrossFit
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 (Time)
-RX-
4 rounds for time (15min time cap)
400m run
30 hip extensions
-Intermediate-
4 rounds for time (15min time cap)
400m run
20 hip extensions
-Beginner-
4 rounds for time (15min time cap)
200m run
20 good mornings
Cool Down
3 sets:
:30 sec foam roll hamstrings/side
:30 foam roll calves/side
Burn! 12:00pm
AMRAP 18:
6-12-18-24-30-24-18-12-6
Kettlebell Swings
Goblet Squats
Kettlebell Deadlift
*After Each Round Farmers Carry 100ft