CrossFit Empire South – CrossFit
Metcon (Time)
-RX-
2 rounds for time (25min Time Cap):
50 GHD sit-ups
60 hip extensions
70 single-leg squats
-Intermediate-
2 rounds for time:
30 GHD sit-ups
40 hip extensions
50 single-leg squats
-Beginner-
2 rounds for time:
40 sit-ups
50 good mornings
60 air squats
Cool Down
3 sets
:30 pigeon stretch / side
10 alternating scorpion stretch