CrossFit Empire South – CrossFit
Gymnastics
1) Feet on Box: Hold a Push-Up Support for 10sec, walk your hands in to a Pike Handstand and Hold for 10sec
*Repeat the above sequence 5 times before resting.
*Perform 3 sets.
**Stack hips over shoulders and shoulders over hands.
2) 4 x 50′ Unbroken Floor Slider Hand Walk or Handstand Walk
Push Jerk
On the 2:00 x 5 Rounds
Set 1 = 5 Push Jerks
Set 2 = 4 Push Jerks
Set 3 = 3 Push Jerks
Set 4 = 2 Push Jerks
Set 5 = 1 Push Jerk
Building to a heavy.
Metcon (AMRAP – Rounds and Reps)
“Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…etc
RX: 115/80 RX+: 135/95