Wednesday, October 20, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

-RX-

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (50/35#)

10 Weighted Sit-ups (20/14#)

– Add 10 reps to the Hip

Extensions and sit-ups after

each round.

-Intermediate-

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (35/25#)

10 Weighted Sit-ups (20/14#)

– Add 10 reps to the Hip

Extensions and sit-ups after

each round.

-Beginner-

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (25/15#)

10 Sit-ups

– Add 10 reps to the Hip

Extensions and sit-ups after

each round

Cool Down

3 Sets

:30 Press-up Hold

:30 Groiner Stretch / Side

:30 Lacrosse Ball Calves / Side

:30 Lacrosse Ball Forearm / Side

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