CrossFit Goat – CrossFit (Goat)
Metcon (No Measure)
Curb and Back X 2
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.
Creating a 90 degree angle with our legs, slowly reach down to the center. This is a pose in which your range of motion can change significantly throughout the two minute window.
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.
Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes.