Thursday March 8, 2018

Warm Up 32 (No Measure)

Duck Walks (12 steps forward and 12 steps back)

12 Sampson Lunges

12 Beat Swings

12 PVC Pass Throughs



30 Sec Couch Stretch (/side)

30 Sec Pigeon Pose (/side)

Paused Front Squat (3-3-3-3-3 @ 32X1 Tempo)

-Go heavier than last week.

3 seconds down

2 second pause at bottom

eXplode up

1 second pause at top

Goats Milk (AMRAP – Rounds and Reps)


Odd Min

Movement 1

Even Min

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”.