CrossFit Empire South – CrossFit

Handstand Push Ups

A) Spend 10 mins working with TWO progression drills for HSPUs.

B) E2:00 x 10:00- Max Reps HSPUs in 1:00 + Rest 1:00

*Choose either A or B

Metcon (Time)

“Fuller Circle”

For Time: (30 min cut off)

50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)

C.E.

3 Rounds For Quality:

20 GHD Sit Ups

0:40 L-Sit Hold