Goat Day

26.2 CrossFit – CrossFit

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

EMOM for 20 Min

In the first minute

Player one bike calories

Player 2 movement of choice between Players

minute 2 switch positions
Score is teams calories

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