Saturday, November 13, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

-RX-

For Time(18min Time Cap):

1200/900m Row

80 Toes-to-Bars

10 Rope Climbs (15 ft.

-Intermediate-

For Time:

1200/900m Row

40 Toes-to-Bars

5:00 Rope Climb Attempts

-Beginner-

For Time:

800/600m Row

50 Hanging Knee Raises

20 Pull-to-Stands

Skills

50 Alternating Weighted Single-Leg Squats

– or –

3 Sets x 10 DB Split Squats / Leg

( Increase loading as long as you can maintain sets of 7-10 reps in a row)

Cool Down

Accumulate:

1:00 Pigeon Stretch / Side

1:00 Tricep Foam Roll / Side”

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