Wednesday, October 13, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Skills

Pre-workout:

Candlestick and Single-leg squat practice

Metcon

211013

– RX –

5 Rounds For Time:

20 GHD Sit-ups

400m Run

– INTERMEDIATE –

5 Rounds For Time:

12 GHD Sit-ups

300m Run

– BEGINNER –

5 Rounds For Time:

20 Straight-Leg Sit-ups

200m Run

Cool Down

3 Sets:

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist

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