GOAT Day

Iron Grip CrossFit – CrossFit

Today is the 2nd iteration of GOAT day, with the goal remaining the same: low heart rate, high focus. Pick the two things you want to work on, perhaps they’re the same as last week, perhaps not. Regardless, today is always a good day to really focus your skills and maybe do something you haven’t done before. Today’s all about YOU. And the 20.2 is tomorrow!! WOO!

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Metcon

Open – Performance – Fitness

GOAT Day (AMRAP – Reps)

On the Minute x 20

Odd: Movement 1

Even: Movement 2
Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

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