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CrossFit Goat – CrossFit (Goat)



1:00 Each Side (

Place a lacrosse ball high on your trap and mobilize through front raises with a locked out elbow. Attempt to bring the arm as close to your ear as you raise overhead. Start with the lacrosse ball close to your neck, and work it outboard towards the shoulders as you work in multiple passes.


1:00 Each Side (

From a kneeling position with both hands on the floor in front of you, walk one hand an extra foot forward. With the opposite hand, reach beneath and across your torso. Reach as far as you can, and slowly relax the shoulder to the floor. This stretch will be felt across the side of the shoulder (the deltoid).


2:00 Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.


2:00 Each Side (

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Metcon (No Measure)

EMOM 9, alternating:

Min 1- 5 each arm. Alternating Dumbbell or Kettlebell Press, light weight, control eccentric

Min 2- 10 Goblet Walking Lunges

Min 3- 15 Hollow Rocks

Metcon (No Measure)

Stay In Motion


Min 1 Jump Rope

Min 2 Farmer Carry Curb and Back

Min 3 AbMat Sit Ups

Min 4 Row

author: Amanda Greaver