Thursday, September 10, 2020

CrossFit Empire South – CrossFit

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Tabata Core!

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

Alternating Leg V-Ups

https://youtu.be/8WaDzRANv94

Deadlift

E2:00 x 6 Sets

8 reps @ s65-70% of 1RM

Metcon (Time)

“Robin”

For Time: (16 min time cap)

50ft Single Arm Overhead Lunge Walk (50/35)

40 Pull Ups

50ft Single Arm OVHL

35 Sit Ups

50ft Single Arm OVHL

30 Pull Ups

50ft Single Arm OVHL

25 Sit Ups

50ft Single Arm OVHL

20 Lateral Burpees over Dumbbell
RX+: GHDs in place of sit ups

Burn! 12:00pm

3 Rounds:

500m Row

20 Air Squats

10 Bicep Curls to Overhead Press

500m Row

20 KB Swings’

10 Mountain Climbers

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