Thursday, March 4, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Tabata Core!

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

Barbell Roll Outs

https://youtu.be/q2uo4DYBhBA

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

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