220207

CrossFit Empire South – CrossFit

Skills

Pre-workout:

With a partner:

Accumulate 100 GHD hip extensions

– One partner holds a plank while the other partner performs hip extensions.

– Partners may switch as much as they’d like.

Metcon (Time)

-RX-

3 rounds for time (15min time cap):

25 deadlifts (155/225 lb)

960/1,200m bike

-INTERMEDIATE-

3 rounds for time:

25 deadlifts (105/155 lb)

960/1,200m bike

-BEGINNER-

3 rounds for time:

20 deadlifts (55/75 lb)

480/600m bike

Cool Down

Accumulate

1:00 pigeon stretch/side