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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.

Metcon (Time)


25 minute time cap

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

author: Amanda Greaver