Goat Day

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

* 2000 meters for time split between two partners.

* 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

* If they land at 97 or 103, penalty is 3 burpees.

* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

* Line people up from tallest to shortest and partner up athletes on the end first, working your way in.

* This ensures that the bigger and stronger athletes do not finish far ahead of the others.

* Also a great opportunity to chat with the athletes off the rower about structure of their Goat Movements.

## 30 Seconds

Active Spidermans (https://www.youtube.com/watch?v=X2P3YXRyAaE)

Active Samson (https://www.youtube.com/watch?v=Xww4cj9dGSo)

Push-up to Down Dog (https://www.youtube.com/watch?v=hPhA5b-P34Y)

Air Squats

Metcon

Goat DAy (AMRAP – Reps)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

Pick 2 movements that you need to work ou
On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups