3/8/18

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, Pull-ups, Overhead Squats, Handstand Push-ups.
or
Active Recovery/Open
(Good option especially  if you are signed up to do the Open)
PRE-MOBILITY:
Foam Rolling: Thoracic (Upper Back) – 2:00
Pec Minor with Lacrosse Ball – 1:00 each Side
Barbell Rollout – Quads and Adductors – 2:00

(At a conversational pace. )
3 rounds of:
1:00 Light Row/Bike
8 Cossack Squats
8 Air Squats
12 Russian Kettlebell Swings (chest level)
2 x 30 second Samson Stretch each side
3 Rounds:
1:00 Light Bike/Row
8 Bottom up Kb Press (Each Arm)
8 Slow Pvc Overhead Squats
12 Hollow Rocks

POST-MOBILITY
Banded Shoulder Distraction – 1:00 Each Side
Childs Pose to Box or Ball– 2:00 Total
Straddle Stretch – 2:00 Total
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Calf Rollout – 3:00 each foot

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