Friday, August 6, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“But I’ve Come Through”

0:00-8:00

4 Rounds:

200m Run

75 Double Unders

– Rest 8:00-10:00 –

10:00-18:00

4 Rounds:

200m Run

25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)

– Rest 18:00-20:00 –

20:00-28:00

4 Rounds:

200m Run

75 Double Unders

Accessory

10:00 Muscle Up Transition Practice

Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *

Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)

Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *

Beginner: Practice!

Burn! 12:00pm

0:00-3:00

Max Wallballs

Rest 3:00-5:00

5:00-15:00

20 Kettlebell Swings

15 Cal Bike

10 Goblet Lunges

Rest 15:00-17:00

17:00-20:00

Max Wallballs

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