Tuesday, October 19, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

-RX-

For Time (17min Time Cap):

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups

-Intermediate-

For Time:

2:00 Handstand Hold

100 Squats

1:30 Handstand Walk (for

distance)

100 Squats

15 Handstand Push-ups

-Beginner-

For Time:

3:00 Plank Hold

70 Squats

50m Bear Crawl

70 Squats

30 Push-ups

Skills

2 Sets:

10 Single-Arm Ring Rows /Arm

:30 Ring Row Hold

– Use two hands to hold at the

top of the ring row hold

Cool Down

2 Sets

:30 Banded Shoulder Stretch / Side

:30 Wrist Extension Stretch / Side

Burn! 12:00pm

AMRAP 10:

8 Wallballs

6 Alt Dumbbell Snatches

4 Burpees

Rest 2 mins

AMRAP 8:

8 Wallballs

6 Alt Dumbbell Hang Clean and Jerks

4 Burpees

Rest 2 mins

AMRAP 6:

8 Wallballs

6 Single Arm Devil’s Press

4 Burpees

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