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CrossFit Empire South – CrossFit

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Metcon

Conditioning (Time)

RX

For time (Cap = 20:00):

800/1,000-m row

100-m sandbag carry (70/100 lb)

800/1,000-m row

20 KB turkish get-ups (35/53 lb)

800/1,000-m row

100 air squats

INTERMEDIATE

For time:

800/1,000-m row

100-m sandbag carry (50/70 lb)

800/1,000-m row

20 KB turkish get-ups (25/35 lb)

800/1,000-m row

100 air squats

BEGINNER

For time:

600/800-m row

100-m sandbag carry (30/50 lb)

600/800-m row

10 KB turkish get-ups (15/25 lb)

600/800-m row

50 air squats

Post Workout Mobility

Cooldown Stretch (Checkmark)

1 set:

:30 standing hamstring stretch/side

:30 pigeon stretch/side

:30 standing hamstring stretch/side

1:00 saddle stretch

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