WHAT THE FIT?!

221126 – Partner

CrossFit Empire South – CrossFit

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Partner Metcon

DB Lunge and Farmers Carry (Time)

RX

4 rounds for time with a partner (25:00 Cap):

50-m DB lunge (25/35 lb)

350-m farmers carry (25/35 lb)

* One partner works while the other partner rests.

INTERMEDIATE

4 rounds for time with a partner:

50-m DB lunge (15/25 lb)

350-m farmers carry (15/25 lb)

BEGINNER

4 rounds for time with a partner:

50-m walking lunges

350-m farmers carry (10/15 lb)

Post Workout Mobility

Stretching (Checkmark)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

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221125

CrossFit Empire South – CrossFit

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Metcon

Today we will only have classes at 9:15am and 4:30pm.  No Open gym.

We hope that you enjoy time off with family and friends during the Thanksgiving Holidays!

Normal schedule to resume next week.

Conditioning (Time)

RX

3 rounds for time (12:00 Cap):

400/500–m row

12 deadlifts (105/155 lb)

21 box jumps (20/24 in)

INTERMEDIATE

3 rounds for time:

400/500-m row

12 deadlifts (75/115 lb)

21 box jumps (20/24 in)

BEGINNER

3 rounds for time:

200/250-m row

12 deadlifts (55/75 lb)

21 box step-ups (12/20 in)

Post Workout Skill

Kang squats (Checkmark)

Accumulate:

50 Kang squats (empty barbell)

Post Workout Mobility

Cooldown Stretch (Checkmark)

3 sets:

:45 child pose

:45 frog stretch

THANKSGIVING SAMPLER

CrossFit Empire South – CrossFit

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HAPPY THANKSGIVING!

Before you go and eat ALL the turkey and stuffing, earn those carbs by coming in and working out with us at 9:15am.  We’ll have one class this morning to celebrate the Thanksgiving Holiday!

Thanksgiving Sampler (Time)

For Time:

5 rounds of:

5 pull-ups

10 push-ups

15 air squats

Then, 4 rounds of:

8 handstand push-ups

15 kettlebell swings (35/53 lb)

Then, 3 rounds of:

15 box jumps (20/24 in)

15 knees-to-elbows

Then, 2 rounds of:

20 wall ball shots (14/20 lb)(9/10 ft)

30 sit-ups

Then, 1 round of:

50 burpees

Post Workout Mobility

Stretching (Checkmark)

1) 1 Air squat – to your Thanksgiving dinner table

2) Stretch arms across the table – to reach the green bean casserole.

3) 3 x Reach rolls, and lift.

(Happy Thanksgiving!)

221121

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