CrossFit Goat – CrossFit (Goat)
Metcon (No Measure)
Minutes 0:00 – 5:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.
Minutes 5:00 – 10:00:
A) 3 Inchworms
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.
Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.
The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so.
25 minute time cap
2,000 Meter Row
10 Rounds of “Cindy”
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats