3-9-21 GOAT Day 1


3-9-21 GOAT Day 1


Reserve your spot today for Week 1 of the CrossFit Open – regular morning schedule & 6 waves starting at 4pm Friday afternoon.

CrossFit Grail – CrossFit


Warm-up (No Measure)

400m Run

then 1min ea for Quality

Push-up to Down Dog

Side Plank, 30sec ea side

Single Leg Glute Bridges, 30sec ea side


Wall/Rig Squats


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 (No Measure)

1min ea

Shoulder CARs, ea side

Standing Hip Rotations, ea side

Chicken Wing Stretch, ea side

Thoracic Spine Windmills, ea side