3-23-21 Goat Day #2

22
Mar

3-23-21 Goat Day #2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min ea for Quality

Jumping Jacks

Push-up to Down Dog

High Knees in place

Side Plank, 30sec ea side

Single Leg Glute Bridges, 30sec ea side

AbMat Sit-ups

Butt Kickers in place

Wall/Rig Squats

Metcon

Metcon (No Measure)

Athletes!!!! Pick two skill movements and come prepared to work on them.

On the Minute x 20:

Odd: Movement 1

Even: Movement 2
Body Weight – Sit-ups, Push-Ups, HSPU, Hand Stand Walks (depending on space), Box Jumps, Burpees

Gymnastics – Pull-ups, Chest 2 bar, Muscle-ups, Ring Muscle-ups, Rope climbs

Monostructural – Rowing, Double-unders, Bike

Weight Lifting – Kettlebells, Dumbbells

Metcon

Metcon (No Measure)

Not sure what to GOAT? Here’s some great cardio workout options!

EMOM 20

Min1: 1 Round of “Cindy”

Min2: 15/12 Calorie Row

Or….

Min1: 1min Bike or Row

Min2: 1min Sit-ups
Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Mobility

Metcon (No Measure)

1min ea

Scap CARs, ea side

Hip CARs (from hands & knees), ea side

Thoracic Spine Windmills, ea side

Thera-ball foot rolls*, ea side
*shoes off while standing, roll theraball around under foot