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08
06
2017

Thursday

CrossFit Goat – CrossFit (Goat)

Warm-up (No Measure)

Warm Up

3 Minutes of Rowing or Biking

Followed by

2 Rounds

10 Lunge Pass Through

10 OHS with PVC

10 Inch Worms

10 Superman Holds

1 Minute Air Squat Hold at the Bottom

1 Minute Plank

Metcon (No Measure)

EMOM 12

Minute 1- :30s L-Sit Hang from the Bar

Minute 2- :40s Wall Sit

Metcon (2 Rounds for reps)

AMRAP 6

200 Run

6 Toes to Bar

12 Air Squats

2 Minute Rest

AMRAP 4

200 Run

4 KB Snatches (35/25)

8 KB Swings

author: Amanda Greaver