Thursday, March 12, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”

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Metcon (AMRAP – Rounds and Reps)

“Goat Day”

or

A.) Tabata Core Thursday! Whoo Hoo!

20s work/10s rest for 8 rounds of:

V-Ups with Object

*For 20s work, we will pass an object from hands to feet, feet to hands. We can use the dodgeballs, lighter weight wallballs, abmats, etc. Let’s get creative!

https://youtu.be/Wll8af5yrv0

B.) “Vertigo”

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 Shuttle Runs



Continue to Add (10) Reps Until Time

C.) Optional Stretches

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

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