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!
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