Thursday, February 21, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

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

Leave a Reply


Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups



There’s no content to show here yet.