Wednesday, February 24, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Flying V”

For Time: (20 min time cap)

Teams of 2

200/160 Calorie Assault Bike

125 Synchro Air Squats

* Split Bike calories as needed *

After Party!

4 Rounds

10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down)

12 body weight rows – bar on rig

-into-

3 rounds

10 standing alt. Dumbbell curls (each side)

10 db tricep kickbacks on bench (each side)

15 v-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s