CrossFit Empire South – CrossFit
Metcon (No Measure)
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*
### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups
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