Tuesday, September 24, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Pineapple Express” Part A

For Time (12 Minute Cap):

50/35 Calorie Assault Bike or row

50 Strict Push-ups

RX+: Strict Handstand Pushups instead of Strict Push Ups

Metcon (Time)

“Pineapple Express” Part B

For Time (12 Minute Cap):

35 Ab Mat Sit-ups

100′ Bear Crawl

25 Ab mat Sit-ups

75′ Bear Crawl

15 Ab mat Sit-ups

50′ Bear Crawl

RX+: Handstand Walks instead of Bear Crawls

Metcon (Time)

“Pineapple Express” Part C

3 Rounds For Time: (Time Cap is end of class)

400 Meter Run

21 Burpees

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s