Thursday, February 11, 2021

CrossFit Empire South – CrossFit

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Tabata Core!

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

Landmine Oblique Twist

https://youtu.be/4dGj7rES9pY

Metcon (Time)

“Lucinda”

Partner Workout For Time: (25 min time cap)

800/600m Row

40 Double Dumbbell/Kettlebell Deadlifts (50’s/35’s)

800/600m Row

40 Double Dumbbell/Kettlebell Shoulder to Overhead (50’s/35’s)

800/600m Row

40 Double Dumbbell/Kettlebell Squats (50’s/35’s)

800/600m Row

40 Double Dumbbell/Kettlebell Shoulder to Overhead (50’s/35’s)

800/600m Row

40 Double Dumbbell/Kettlebell Deadlifts (50’s/35’s)

800/600m Row

* Split reps and meters as needed

After Party!

4 Rounds:

10-15 Deficit Push Ups

10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)

Burn! 12:00pm

4 Rounds For Time: (20 min time cap)

Round 1-300m Row, Round 2-600m Row, Round 3-900m Row, Round 4-1200m Row

-After starting row each round, go directly into-

25 Double or Single Unders

16 Kbell Swings

16 Single Leg KB DL Each Side

16 Goblet Squat

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