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CrossFit Empire South – CrossFit

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Pre-Workout Skill

Alt. single-leg squats (4 Rounds for reps)

Pre-workout:

4 sets:

:40 alternating single-leg squats

– Rest :20

Metcon

Conditioning (Time)

RX

For Time (14 Min. Cap):

50 air squats

27 ring dips

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

INTERMEDIATE

For Time:

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

50 air squats

3 ring dips

BEGINNER

For Time:

30 air squats

15 jumping ring dips

30 air squats

12 jumping ring dips

30 air squats

9 jumping ring dips

30 air squats

6 jumping ring dips

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

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