Friday, May 1, 2020

CrossFit Empire South – CrossFit

“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou

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Pausing Split Jerk

E1:30 x 5 Sets of 2 reps

-2 second pause in the dip, 2 second pause in the catch

*Start at 65% of Push Jerk

Metcon (Time)

“Alone Together”

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike
If we don’t have a bike:

Same cals on row

12 Shuttle Runs

200 Meter Run

*Score is slowest time

Burn! 12:00pm

MMA Fight Workout!

1 minute work at each station with 20 second rest transition between movements.

1. Bunny Hop Burpees

2. Ab Spring Ups

3. Jumping Lunges

4. Explosive Push Ups

5. Fast Feet

6. Plank Kick Outs

7. Bicycle Crunches

8. Jumping Squats

9. Plank Around The World

10. 360 Punches

Rest 2 mins and repeat x2

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