WOD

11
Mar

Goat Monday!

CrossFit FTM – CrossFit

Warm-up

Warm-up (No Measure)

Tabata:

Single Unders

Alternating Lunges

**Do this at a walking pace**

Mobility:

Shoulder Distraction with Band 1 min/side

Front Rack Stretch 2 min

Gymnastics

Metcon (No Measure)

Goat Killer:

AMRAP 12

Min 1 – Double Under Work

Min 2 – Hand Stand Push Ups
We’re looking for quality of reps, not quantity here. Do not go to failure Especially on HSPU

If there is a separate skill you want to work on, you may sub one or both movements for that skill.

NOTE: It can not be something you’re already good at

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

18/14 cal row

12 Push Jerks

9 TTB

6 Squat cleans

135/95 lbs
if scaling, pick 50% of your 1 RM Clean and Jerk for this wod. This is the new standard we will be following.