012022

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

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