Iron Grip CrossFit – CrossFit
Second to last iteration of GOAT day! Again, doesn’t get any simpler than getting to use as much of the 20 minutes as you can honing in your focus and practicing the skills either you’re afraid of, or you know you hate. Nothing sets progress more than working on weaknesses. Other than that, 20.4 to look forward to, yay!!!
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