Warm Up 32 (No Measure)
Duck Walks (12 steps forward and 12 steps back)12 Sampson Lunges
12 Beat Swings
12 PVC Pass Throughs
+
2 RNFT:
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)
EMOM 20
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”.