Thursday, May 7, 2020

CrossFit Empire South – CrossFit

“Do or do not, there is no try.” -Yoda

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Tabata Core!

20s Work/ 10s Rest for 8 Rounds of:

Plank Jacks

Metcon (AMRAP – Reps)

“Beach Season”

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round
For strict pull ups, we can do bent over rows.

A reverse burpee blends aspects of the sit-up and a burpee together

You’ll lay all the way back on the ground and use your momentum to transition to a standing position

At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

The goal on the hollow rocks is to keep the body as compact as possible

Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back

Count 1 rep as a rock “back and forth”

Burn! 12:00pm

2 Rounds For Time:

50 Single Arm Dumbbell Squats

100 Jumping Jacks

25 Hand Release Burpees

100 Jumping Jacks

50 Single Arm Dumbbell Squats

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