21.12.15

CrossFit Empire South – CrossFit

View Public Whiteboard

Push Press (5×5)

5 Sets For Load:

5 Push Presses

Metcon (Time)

– RX –

5 Rounds For Time:

10 Strict Handstand Push-ups

20 GHD Sit-ups

– INTERMEDIATE –

5 Rounds For Time:

5 Handstand Push-up Negatives

20 GHD Sit-ups

– BEGINNER –

5 Rounds For Time:

10 Seated DB Strict Press

20 Sit-ups

Cool Down

3 Sets:

:30 Press-up Hold

:30 Crab Walk Hold

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