220811

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (5 Sets x 10 Reps)

Every 2:00 x 5 sets:
10 Deadlifts (50%)
– Perform reps AFAP.

Metcon

Metcon (AMRAP – Reps)

RX

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups

INTERMEDIATE

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups to parallel

BEGINNER

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 sit-ups

Cool Down

Metcon (No Measure)

1 set:

400-m walk

:45 scorpion stretch/side

After Party

Coming to Open Gym, get some skill work in!

Metcon (Checkmark)

On a 3:00 clock:

Max-cumulative ring support hold

– Perform 10 supermen every break.

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