2:00 Row/Bike/Ski or 400 Meter Run  

Line Drills
Alternating Quad Stretch
Tip Toe Walk
Alternating Knee to Chest
Heel Sccops
Alternating Spiderman Lunges
Soldier Kicks
Side Lunges
Inchworms
15 Arm Circles
-Forward
-Backwards
-Hugs


:30/Side
Reach Throughs
(hands and knees, reach through and then back)

:45
Child's Pose

1:00/Side
Couch Stretch 
3/14/2019 - MetCon

Score Type:: Not Scored

"Goat Day"
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today.

We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results.

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
Login to submit your score

Login

3/14/2019 - Burn MetCon

Score Type:: Rounds and Reps

20:00 AMRAP
**Scale Weights/Movements as Necessary!**
-Goal is to move consistently throughout this 20:00, not to break yourself and be too sore to move tomorrow!

400 Meter Run or 500 Meter Row
40 Double Unders (Sc: Single Unders)
20 SDHP's (95/65 Barbell or 53/35 KB)
10 Ring Dips (Sc: Box Dips)

Strongly suggested to alternate running and rowing if possible 
Login to submit your score

Login

3/14/2019 - MetCon 2

Score Type:: Total Time

Optional Post WOD:

Accumulate 5:00 of Hollow Hold or Plank Hold

Score is total time it takes to accumulate 5:00, break up however you need to

10:00 CAP
Login to submit your score

Login

Suggested Post WOD Mobility

  • Banded Shoulder Stretch (from rig)
  • Foam Rolling 
    • Quads/Hamstrings/Calves 
  • Lacrosse Ball Smash 
    • Shoulders/Traps
    • Booty/Hamstrings 
  • Banded Hamstring Stretch
  • Ask for other ideas if needed!

Comments

Lisa Otero

Lisa Otero 4 days ago / Reply

3/14/2019 - MetCon 2: 7:25
Notes: Plank

Lisa Otero

Lisa Otero 4 days ago / Reply

3/14/2019 - Burn MetCon: 4 + 400
Notes: Box dips

Kristen Lewandowski

Kristen Lewandowski 4 days, 4 hours ago / Reply

3/14/2019 - MetCon:
Notes: 4rds + 30m Singles DL #65 box dips

Niran Townsend

Niran Townsend 4 days, 8 hours ago / Reply

3/14/2019 - Burn MetCon: 4 Rounds
Notes: Box dips

James Cowan

James Cowan 4 days, 8 hours ago / Reply

3/14/2019 - MetCon 2: 6:15
Notes: Dat core aight

James Cowan

James Cowan 4 days, 8 hours ago / Reply

3/14/2019 - MetCon:
Notes: 2 full and up to 33 singles on the 3rd

Melanie Ruiz

Melanie Ruiz 4 days, 8 hours ago / Reply

3/14/2019 - MetCon 2: 6:30

Sally Velez

Sally Velez 4 days, 12 hours ago / Reply

3/14/2019 - Burn MetCon: 3 + 560
Notes: box dips, single unders

Brenda Holmes

Brenda Holmes 4 days, 12 hours ago / Reply

3/14/2019 - Burn MetCon: 3 + 544
Notes: run once then row jumping jacks and box dips kettle bell 18 lb

Emily Smith

Emily Smith 4 days, 12 hours ago / Reply

3/14/2019 - Burn MetCon: 4 Rounds
Notes: blue band ring dips - run - all else RX

Justin Custer

Justin Custer 4 days, 14 hours ago / Reply

3/14/2019 - Burn MetCon: 3 + 59
Notes: 400 m run, 40 x SU, 20 x 35 # KB SDHP, 10 x box dips

Laura Flashman

Laura Flashman 4 days, 14 hours ago / Reply

3/14/2019 - Burn MetCon: 3 + 460
Notes: blue band for ring dips

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.