CrossFit Empire South – CrossFit
Pre-workout Strength
Overhead Squat: 4 Sets of 3 Reps at 80% (4 Rounds for weight)
Overhead Squat:
4 sets of 3 reps at 80% of 1 rep max.
– Rest 2:00 between sets.
Metcon
For Time (15:00): Air Squats, Handstand Push-ups, and Handstand Walk (Time)
RX
For time (15:00):
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
SCALED
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps
50 air squats
15 pike push-ups
20 alternating shoulder taps
25 air squats
20 pike push-ups
20 alternating shoulder taps
INTENDED STIMULUS:
10:00-15:00.
Air squats completed with few to no breaks.
Sets of 5+ unbroken HSPU at a time.
Handstand walks in 3 sets or less.
High skill and redundancy between the HSPU and HS walks.
Post Workout Mobility
Stretching (Checkmark)
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
CrossFit Empire South 