220318

CrossFit Empire South – CrossFit

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Warm-up (No Measure)

Pre-workout:

With a partner:

Accumulate:

30 med-ball trunk rotational toss (tossing right)

30 med-ball trunk rotational toss (tossing left)

– Increase distance between partners as each partner is able.

Metcon (AMRAP – Rounds and Reps)

-RX-

AMRAP 15:

10 wall-ball shots (14/20 lb) (9/10 ft)

10 toes-to-bar

10 box jumps (20/24 in)

-INTERMEDIATE-

AMRAP 15:

10 wall-ball shots (10/14 lb) (9/10 ft)

10 knees-to-chest

10 box jumps (20/24 in)

-BEGINNER-

AMRAP 15:

10 wall-ball shots (6/10 lb) (9/10 ft)

10 hanging knee raises

10 box jumps (12/20 in)

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

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