3/2/17

Metcon
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate.
Mobility
(Restorative Pace)
500 Meter Light Row, followed by 2 rounds of:
4 Spiderman and Reach, each leg
8 Kettlebell Swings (53/35)
12 Slow Air Squats
Then…
30 second Samson Stretch each side
Couch Stretch 2 min/Leg
Then…
500 Meter Light Row, followed by two rounds of:
4 Divebomber Pushups
8 Dowel Overhead Squats
12 Abmat Sit-Ups
Then…
Foam Roll Upper Back(4)
Lac ball in upper glute(4)
Foam Roll Quads

 

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