CrossFit Southpaw – CrossFit
Some people may start on the EMOM and some may start on the Metcon depending on how many people are in class.
We are transitioning into a different programming template this week, so workouts will be programmed day to day (this week only). Beginning sometime over the next few days, you will be able to look at all of the workouts well in advance!
If you see some repetition in the movements, it is likely because of this transition. I think you will all like this change – remember to let your bodies rest when they need it!
A: Metcon (AMRAP – Reps)
12:00 – Total calories row/bike/ski (you pick machine)
Beginning at 0:00 and every 2:00, you must do:
10 Goblet Squats (24/16)
Score is total calories
Feel free to scale UP on the goblet squat weight!
B: Metcon (AMRAP – Reps)
Alternating EMOM 12
Even Minutes – 5-10 tempo ring rows (pause at the top and take 2-3 seconds on the way down)
Odd Minutes – Pushups
You choose the number of pushups every minute (scale with a box or band if needed). Try to keep a consistent number throughout. But goal is QUALITY not QUANTITY.
Score for this part is total number of pushups