22
Mar
032317
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