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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, June 30, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (0/4)
Workout
Tuesday, June 30, 2020
The key to success is to focus on goals, not obstacles.
Metcon (Time)
"Underground"
For Time: (30 min cut off)
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike or Row or 200m Run
Pike Push Ups from ground or from a box will be a scale for HSPUs.
Burn! 12:00pm
E2:00 x 3 Rounds
200m Run
E2:00 x 3 Rounds
20 Kettlebell Swings
E2:00 x 3 Rounds
30 Sit Ups
E2:00 x 3 Rounds
20 Burpees
E2:00 x 3 Rounds
200m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 30, 2020
Male Clients
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
26:27
2
Mary
Northcutt
CrossFit: 4:30 PM
22:38
Single unders and pike push up
3
Amy
Anton
CrossFit: 5:45 PM
26:20
Singles, Pike push-ups
4
Jessica
Rivera
CrossFit: 5:45 PM
30:00
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