CrossFit Empire South – CrossFit
Pre-workout Strength
Push Press: 3 Sets of 3 Reps at 85% (3 Rounds for weight)
Push Press:
3 Sets of 3 Reps at 85% of 1 rep max.
– Rest 1:30 between sets.
Metcon
For Time (15:00): Ring Muscle-Ups, SA DB OH Walking Lunge, and Row (Time)
RX
For time (15:00 Cap):
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1,000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups
SCALED
For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1,000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups
INTENDED STIMULUS:
A) 10:00-15:00.
B) Muscle-ups completed in 1-4 sets and 2:30 or less.
C) Row done in 4:30 or less.
D) Lunges completed in 1-2 sets.
Post Workout Mobility
Recovery (Checkmark)
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
CrossFit Empire South 