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