Wednesday, September 23, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

E2:00 x 6 Sets

5-5-5-5-5-6

@70-80%

Metcon (Time)

“Drogon”

For Time: (14 min time cap)

-100 Double Unders

30 Sit Ups

-80 Double Unders

25 Sit Ups

-60 Double Unders

20 Sit Ups

-40 Double Unders

15 Sit Ups

-20 Double Unders

10 Sit Ups
RX+: GHD Sit Ups

Cool Down:

Walk a lap around the building

:30s Calf Stretch on Wall/Rig Posts each leg

:30s Cobra Pose

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