CrossFit Empire South – CrossFit
“Keep your face toward the sun, and your shadow will fall behind you.” -Walt Whitman
Tabata Core!
8 Rounds of 20s work/10 rest (Stay on same side for 4 rounds, then switch) of:
Dumbbell Side Plank
Handstand Push Up Practice
Spend 10 mins working on Handstand Push Ups
or
Mini JT: (10 min cut off)
12-9-6 of:
Handstand Push Ups
Dips
Push Ups
Metcon (Time)
3 Rounds For Time: (15 min cut off)
500 Meter Row
21 AbMat Sit-ups
12 Chest to Bar
Burn! 12:00pm
For Time:
30-20-10
Wallball Thrusters
Candlesticks
Alternating Jumping Lunges
Directly Into
10-20-30
Wallballs
Sit Ups
Bike Calories