GOAT Day

Iron Grip CrossFit – CrossFit

Another GOAT day woo! Again, the aim is simple: low heart rate, high focus. Make sure you pick movements that allow for skill work, but also don’t get you discouraged too easily. Keep yourself sweating, but today’s your day to practice that hard-to-attain skill. Let’s get it. Open 19.3 tomorrow!

View Public Whiteboard

Open – Performance – Fitness

GOAT Day (AMRAP – Reps)

On the Minute x 20

Odd: Movement 1

Even: Movement 2
Practice Example 1:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Example 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Example 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Previous Post:

«

Next Post:

»