Thursday 23.02.2017


"Goat Day"

EMOM x 20:

Odd Mins: Movement 1

Even Mins: Movement 2

"Goat" is CrossFIt slang for a movement that challenges us, Overhead Squats, Double Unders, Box Jumps are great examples. Use today to work on improving technique.

For Open Athletes - Active Recovery

500m Slow Row

2 Rounds

4 Spiderman & Reach

8 Kettlebell Swings 53/35

12 Slow Air Squats

1x :30 Samson Stretch /each side

500m Slow Row

2 Rounds

4 Divebomber Push ups

8 Dowel Overhead Squats

12 AbMat Sit ups

2 Rounds of Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff leg Deadlifts

5 Front Squats


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