Tuesday, June 9, 2020

CrossFit Empire South – CrossFit

“Each new day is a new opportunity to imporve yourself. Take it. Make the most of it.”

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Metcon (AMRAP – Rounds)

Death by 10m Sprints

(12 min cut off)

Minute 1: 1 sprint

Minute 2: 2 sprints

Minute 3: 3 sprints

..continue this patterned until athlete cannot make the sprints in that certain amount of time or 12 mins.

Metcon (AMRAP – Rounds and Reps)

“Quarter Zip”

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups

8 Alternating Dumbbell Power Snatches (50/35)

12 Jumping Lunges

Burn! 12:00pm

For Time:

5 Banded Burpees

5 Russian KB Swings (70/53)

5 Sit Ups

10 Banded Burpees

10 Russian Kettlebell Swings

10 Sit Ups

20 Banded Burpees

20 Russian Kettlebell Swings

20 Sit Ups

30 Banded Burpees

30 Russian Kettlebell Swings

30 Sit Ups

20 Banded Burpees

20 Russian KB Swings

20 Sit Ups

10 Banded Burpees

10 Russian KB Swings

10 Sit Ups

5 Banded Burpees

5 Russian KB Swings

5 Sit Ups

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