Good old Goat Day

Apr 7, 2016 | WOD

CrossFit ATR – CrossFit

Warm-up

Metcon (No Measure)

Run 400

Row 400

2x 3 Sided Plank (:30)

Banded Walking (Monster Walk and Lateral Steps)

2x Banded Ext Rot w/ Press 10

2x Banded T 10

20 Cobras (2.5)

4x 20 Second Hollow Hold

Skill Development

Metcon (No Measure)

20 Minutes of Goat Work. Come in and pick a skill you want to work on and we will evaluate your movement and give you a drill to help you.

Mobility

Metcon (No Measure)

15 minutes of Mobility