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CrossFit Empire South – CrossFit

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Metcon

Expect to see some tougher metabolic conditioning workouts over the next few weeks as this will be our focus throughout the month of September!

Conditioning (5 Rounds for time)

RX

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (95/135 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges (95/135 lb)

INTERMEDIATE

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (65/95 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges

BEGINNER

Every 5:00 x 5 rounds:

7/10 calorie assault bike

12 hang power cleans (55/75 lb)

10 lateral burpees over the barbell

12 alternating front-rack lunges

Post Workout Mobility

Foam Rolling (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

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