CrossFit South Shore – CrossFit

Warm-up

50 Ab-Mat Sit Ups

50 Hollow Rockers

50 Ab-Mat Sit-Ups

50 Hollow Rockers

Goat WOD Dec. (AMRAP – Rounds and Reps)

“GOAT WOD”

AMRAP 15

A) Goat gymnastics

B) Goat barbell

C) Aerobic or core
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 20DU, 20 Air squats). The goal is to do smaller Unbroken sets and achieve 4-7 rounds.

Cash Out

Z Press 3×12

or 10 Min Mobility WOD or Romwod