CrossFit Empire South – CrossFit
Pre-workout Strength
Deadlift: 4 Sets x 4 Reps at 60% 1RM (4 Rounds for weight)
Deadlift
4 Sets of 4 reps at 60% of 1 rep max.
– Rest 1:00 between sets.
Metcon
4 Rounds for Reps: Max Box Step-ups and Cal. Assault Bike (4 Rounds for reps)
RX
4 rounds for reps:
1:00 max box step-ups (20/24 in.)
1:00 max calorie assault bike
– Rest 1:00 between rounds
SCALED
4 rounds for reps:
1:00 max box step-ups (12/20 in.)
1:00 max calorie assault bike
– Rest 1:00 between rounds
Open Gym Accessory Work
Need some extra time in the gym? How about the GHD Hip Extension?
The GHD Hip Extension is a solid exercise for working the glutes, as well as the hamstrings, calves, and your lower back.
GHD Hip Extension Demo
Weighted GHD Hip Extensions (Checkmark)
3 sets:
25 weighted GHD hip extensions
CrossFit Empire South 