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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, May 14, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 5:45 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Thursday, May 14, 2020
Tabata Core!
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest
Metcon (Time)
"Goat Day"
or
"Grip Don't Trip
For Time: (30 min time cap)
100 Alternating Lunges, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Alternating Lunges, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Alternating Lunges, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Alternating Lunges, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Alternating Lunges, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
Dumbbell: 50/35
Kettlebell: 53/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 14, 2020
Male Clients
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
37:42
2
Jessica
Rivera
CrossFit: 5:45 PM
32:10
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