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.