Friday, April 23, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Eating Ice Cream”

For Time: (15 min time cap)

50 Power Snatch (75/55)

400m Run

50 Power Snatch (75/55)

After Party!

Ab Work:

3 Rounds:

15 GHDs or 25 Sit Ups

25 Flutter Kicks (each side)

30-sec Plank

30-sec Side Plank (each side)

Burn! 12:00pm

For Time: (30 min time cap)

30 Kettebell Swings

30 Barbell Push Press

30 Ring Rows

30 Sit Ups

30 Barbell Back Squats

30 Dumbell Snatches

30 Push Ups

30 Barbell Bentover Rows

30 Dumbbell Plank Pull Throughs

30 Backrack Barbell Lunges

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