Friday, October 8, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“No Pickles”

For time: (12 min time cap each set)

2 Sets

500/400m Row

100 Double Unders

20 Kettlebell Swings (53/35)

15 Burpee Pull-Ups

20 Kettlebell Swings (53/35)

100 Double Unders

500/400m Row

-rest 5 Minutes b/t sets-

* Scaling option 1 (Masters 45+)

2 Sets

500/400m Row

75 Double Unders

20 Kettlebell Swings (35/25)

10 Burpee Pull-Ups

20 Kettlebell Swings (35/25)

75 Double Unders

500/400m Row

-rest 5 Minutes b/t sets-

* Scaling Option 2 (Beginner)

2 Sets

300/250m Row

60 Single Unders

15 Russian Kettlebell Swings (light)

15 Up Down + Jumping Pull-Ups

15 Russian Kettlebell Swings (light)

60 Single Unders

300/250m Row

-rest 5 Minutes b/t sets-

Accessory

A.) Standing Single Arm DB Shoulder Press:

EMOM x 6 sets

Focus: Hold a dumbbell in one hand, press overhead to full lockout. Do not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.

B.) GHD Hip Raise:

Every 1:30 x 5 sets

20 reps; unloaded or holding a plate or DB

Burn! 12:00pm

AMRAP 20

Teams of 2 (you go, I go)

10 Burpees

100m Farmers Carry

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