6-11-21 GOAT Day

10
Jun

6-11-21 GOAT Day

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

then…1min ea:

Push-up to Down Dog

Side Plank, 30sec ea side

Single Leg Glute Bridges, 30sec ea side

Straight Leg Sit-ups

Slow Air Squats

Warm-up (No Measure)

10min

Coach Consult & Movement Prep for your chosen GOATs

Metcon

Metcon (No Measure)

EMOM 20

On the Minute x 20:

Odd: Movement 1

Even: Movement 2
Some Options:

Double Unders

Pull-Ups

Hand Stand Push-Ups

Rope Climbs

Muscle Ups

Power Cleans

Handstand Walks

Sit-Ups

Row

Burpees

Cool Down

Metcon (No Measure)

10min Stretching & Rolling

Lats

Quads

Glutes

Hamstrings