Monday, October 25, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Skills

EMOM 10:

Minute 1 | 3 Wall Walks

Minute 2 | 12 Bent Over Rows

Metcon (Time)

– RX –

4 Rounds For Time (13min Time Cap):

50-ft. Overhead Walking Lunge (135/95#)

25 GHD Sit-ups (25 V-ups)

– INTERMEDIATE –

4 Rounds For Time:

50-ft. Overhead Walking Lunge (95/65#)

15 GHD Sit-ups (15 V-ups)

– BEGINNER –

4 Rounds For Time:

50-ft. Overhead Walking Lunge (65/45#)

25 Sit-ups

Cool Down

Accumulate:

1:00 Frog Stretch

1:00 Banded Shoulder Stretch / Side

-Work Your Weakness-

Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!

-Strength 1-

10 Sets:

:30 Max Strict Handstand Push-ups

– Rest 1:00

– Substitute DB Strict Press

-Skill 1-

EMOM 10:

3-6 Bar Muscle-ups

-Stamina 1-

12 Sets For Distance:

150m Row (hard)

150m Row (easy)

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