Tuesday January 22, 2019

CrossFit Empire South – CrossFit

Warm-up (No Measure)

“Midline Primer”

3 Rounds: (10-12 min cutoff)

3 Rounds: (10-12min cutoff)

0:30 LSit Hold

0:30 Weighted Hip Extension Hold

100′ Farmers Carry Right

100′ Farmers Carry Left

Metcon (Time)

“Lay Up”

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

C.E.

Rowing Conditioning

On the 0:00- 50/35 Cal Row

On the 4:00- 30/24 Cal Row

On the 7:00- 30/24 Cal Row

On the 10:00- 15/12 Cal Row

On the 11:00- 15/12 Cal Row

On the 12:00- 15/12 Cal Row

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