020522

CrossFit Empire South – CrossFit

*Self Defense Seminar starts at 11:00AM! Hang out after class and we will learn some new moves from Brian McCoy!

Metcon (5 Rounds for reps)

– RX –

5 x 2:00 rounds for reps

400-m run

Max rep overhead squats (65/95 lb)

– INTERMEDIATE –

5 x 2:00 rounds for reps

300-m run

Max rep overhead squats (55/75 lb)

– BEGINNER –

5 x 2:00 rounds reps:

200-m run

Max rep overhead squats (35/45 lb)

Turkish Get Up

Post-workout:

Accumulate:

10 DB Turkish get-ups / arm

– Increase weight as needed.

Cool Down

3 sets:

10 Cuban presses (PVC)

:20 doorway pec-stretch/side

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