220909

CrossFit Empire South – CrossFit

Pre-workout:

Metcon (Checkmark)

EMOM 7:

1-2 rope climbs

Metcon

Metcon (Time)

RX

5 rounds for time (15 Min. Cap):

:30 L-sit hold

:30 plank hold

:30 chin-over-bar hold

:30 plank hold

INTERMEDIATE

5 rounds for time:

:20 L-sit hold

:30 plank hold

:20 chin-over-bar hold

:30 plank hold

BEGINNER

5 rounds for time:

:20 tuck hold

:20 plank hold

:20 banded chin-over-bar hold

:20 plank hold

Cooldown Stretch

Metcon (Checkmark)

1 set:

1:00 lacrosse ball or foam roller abdominal mash/side

:30 samson stretch/side

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