Tuesday, July 13, 2021

CrossFit Empire South – CrossFit

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Pull Up

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Metcon (AMRAP – Rounds and Reps)

“Watermelon Sugar”

AMRAP 12:

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

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