3/1/18

Metcon
Goat Day
OPEN – PERFORMANCE – FITNESS

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats.
Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate.
or
Active Recovery
(Good option especially  if you are signed up to do the Open)
PRE-MOBILITY:
Foam Rolling: Thoracic (Upper Back) – 2:00
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Foam Rolling – Quads and Adductors – 2:00

(At a conversational pace. )
3 rounds of:
1:00 Light Row/Bike
4 Spiderman and Reach, each leg
8 Air Squats
12 Russian Kettlebell Swings (chest level)
2 x 30 second Samson Stretch each side
3 Rounds:
1:00 Light Bike/Row
4 Divebomber Pushups
8 Dowel Overhead Squats
12 Abmat Sit-Ups

POST-MOBILITY
Banded Shoulder Distraction – 1:00 Each Side
Childs Pose – 2:00 Total
Straddle Stretch – 2:00 Total
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

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