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CrossFit Empire South – CrossFit

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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

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