CrossFit Empire South – CrossFit

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Pull Up Work

5 minutes

* Practice the Kip, warm up the pull, Work up to box jump height

– into-

5 sets

5-8 Chest to Bar

3 High Box Jumps

– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Chest to Bar (kipping or butterfly) + 3 Box Jumps (36in/30in)

Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)

Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)

Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Metcon (Time)

“Cool For The Summer”

5 Rounds For Time: (20 min time cap)

20 Kettlebell Swings or Dumbbell Snatches (70/53)

20 Push-Ups

20 Box Jump Overs (20)

Burn! 12:00pm

Teams of 2, For Time: (when you get it done!)

1 Mile Run together

30 Cal Row

30 Sit Ups

30 Air Squats

20 Cal Row

20 Sit Ups

20 Air Squats

10 Cal Row

10 Sit Ups

10 Air Squats

400m Run Together

10 Cal Row

10 Sit Ups

10 Air Squats

20 Cal Row

20 Sit Ups

20 Air Squats

30 Burpees

30 Sit UPs

30 Air Squats

1 Mile Run Together

*Split Reps between partners (one works while other rest)

CrossFit Empire South – CrossFit

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Pull Up

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Metcon (AMRAP – Rounds and Reps)

“Watermelon Sugar”

AMRAP 12:

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)