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15
Mar

031617

CrossFit 285 – CrossFit

Warm-up

Posterior Warmup 1 (No Measure)

3 sets:

Run 100m

10 leg swings per leg

10 banded good mornings

10 box jumps (comfortable height, step down)

5 burpee pull-ups

Metcon

Metcon (No Measure)

“Goat Day”

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Note two goats in comments section.

Mobility

Warm-up (No Measure)

– Hamstring & Glute Lacrosse Ball – 1:00 Each Side

– Pec Minor/Bicep with Lacrosse Ball – 1:00 Each Side

– Childs Pose – 2:00 Total

– Straddle Stretch – 2:00 Total

– Pigeon Pose – 2:00 each side

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