Thursday, November 4, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Nate (AMRAP – Rounds and Reps)

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70/53#
-Intermediate-

AMRAP 20:

2 Strict Burpee Pull-ups

4 Handstand Push-ups

8 KB Swings (53/35#)

-Beginner-

AMRAP 20:

4 Ring Rows

4 Jumping Ring Dips

6 Push-ups

8 KB Swings (35/26#)

Cool Down

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Sidet

Burn! 12:00pm

For Time:

200m Run

50 Ground to Overhead

10 Sit Ups

200m Run

40 Ground to Overhead

20 Sit Ups

200m

30 Ground to Overhead

30 Sit Ups

200m Run

20 Ground to Overhead

40 Sit Ups

200m Run

10 Ground to Overhead

50 Sit Ups

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