Thursday February 7, 2019

CrossFit Empire South – CrossFit

Metcon (Time)

“Crop Top”

5 Rounds: (20min cutoff)

21 Wallballs (20/14)

200′ Farmers Carry (53’s/35’s)

9 Strict Handstand Push-ups

C.E.

If you have access to ROMWOD, do the entire Warrior today.

If not, here is a suggestion:

Upper Body

1:00 Puppy Dog

1:00/ea Thread the Needle

1:00 Wrist Stretches

Lower Body

2:00/ea Couch Stretch

2:00/ea Pigeon

1:30 Butterfly

1:00 Legs Locked Forward Fold

1:00 Straddle

1:00 Frog

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