CrossFit Empire South – CrossFit
Tabata Core!
20s Work/10s Rest for 8 Rounds of:
Barbell Roll Outs
Modifications:
Plank Hold with Wallball
or
Plank Hold
Metcon (Time)
“WHOOPie Goldberg”
Teams of 2
5 Rounds Each For Time: (30 min time cap)
72 Double Unders
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
– You go, I go –
Burn! 12:00pm
Aerobic Capacity:
6 Rounds:
200m Run
14 Air Squats
7 Burpees
Rest 1 min between rounds