CrossFit Empire South – CrossFit

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Metcon (Time)

“Goat Day”

or

“Underbelly”

For time (20 min time cap)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

After Party

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