211229

CrossFit Empire South – CrossFit

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Metcon (3 Rounds for reps)

-RX-

3 rounds for reps and distance:

Max unbroken toes-to-bar

Max unbroken ring dips

Max unbroken broad jump

–then–

For Time:

2,000/1,600m row

-Intermediate-

3 rounds for reps and distance:

Max unbroken knees-to-chest

Max unbroken banded ring dips

Max unbroken broad jump

–then–

For Time:

2,000/1,600m row

-Intermediate-

3 rounds for reps and distance:

Max unbroken hanging knee raises

Max unbroken banded box dips

Max unbroken broad jump

–then–

For Time:

1,200/800m row

Cool Down

2 sets:

1:00 banded hamstring stretch/side

:30 seated torso twist/side

:30 scorpion stretch hold/side

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