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CrossFit Empire South – CrossFit

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Metcon

Conditioning (Time)

RX

5 rounds for time (45:00 Cap):

200-m run

20 pull-ups

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

INTERMEDIATE

4 rounds for time:

200-m run

20 pull-ups

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

BEGINNER

3 rounds for time:

200-m run

10 jumping pull-ups

200-m run

10 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

Post Workout Mobility

Recovery (Checkmark)

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch

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