Tuesday, March 19, 2019

CrossFit Empire South – CrossFit

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Warm-up (No Measure)

Spend 8-10min working on Jump Rope. This could be a new style, consistency, speed, etc.

Metcon (Time)

“Megalodon”

Teams of 2:

6 Rounds: (30min cutoff)

12 Box Jumps (30/24)

21 Goblet Squats (53/35)

500 Meter Row

*Switch each round*

RX+ Version

Teams of 2:

6 Rounds:

12 Box Jumps (36/30)

21 Goblet Squats (70/53)

500 Meter Row (Damper Setting 10/8)

*Switch each round*

C.E.

3 Rounds

10 Pausing (2s in Bottom) Overhead Squats (95/65)

0:20 Supine GHD Hold

0:20 Hip Extension Hold

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