Thursday, October 14, 2021

CrossFit Empire South – CrossFit

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Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

-Intermediate-

EMOM 30

3 Pull-ups

7 Push-ups

11 Squats

-Beginner-

EMOM 30

5 Ring Rows

5 Push-ups

7 Squats

Skills

Rest, Stretch, and Recover

Cool Down

Accumulate:

30 A-T-Y Drills

1:00 Doorway Pec-Stretch / Side

Burn! 12:00pm

AMRAP 30:

800m Run

15 Toes to Rig

20 Jumping Lunges

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