CrossFit Empire South – CrossFit

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Metcon (No Measure)

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

Emphasis is PRACTICE not training. Work on perfecting a movement or technique.

Example*:

Odd: Double Unders

Even: Bike

After Party

“Mobility Work”

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute