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CrossFit Empire South – CrossFit

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Pre-Workout Skill

DB Thrusters (Weight)

Every 1:30 x 6 sets:

6 DB thrusters

Metcon

Run, DB Squats, DUs (AMRAP – Rounds and Reps)

RX

AMRAP 12:

400-m run

8 DB squats (35/50 lb)

30 double-unders

INTERMEDIATE

AMRAP 12:

400-m run

8 DB squats (25/35 lb)

15 double-unders

BEGINNER

AMRAP 12:

200-m run

8 DB squats (15/25 lb)

30 single-unders

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 double-calf stretch

:30 Samson stretch/side

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