CrossFit South Shore – CrossFit

Warm-up

500m Row

50 Air Squats

50 Ab Mat SU

50 Push Ups

50 Ab Mat SU

50 Tuck Jumps

50 Ab Mat SU

500m Row

*Sub 50 Ab Mat SU for 1:30 accumulated Plank as needed

Metcon (AMRAP – Rounds and Reps)

“GOAT WOD”

AMRAP 15

Movement 1

Movement 2

3-Choose: (250m Row, 200m Run, .25 Bike, :45 Plank, GHD, 20 Jump Rope, Air Squats etc.)
– GOAT WOD Today

– Pick two movements that are GOATS. Goats are those stubborn movements that always seem to give you trouble in WODs. It is usually best to pick a gymnastics Goat and a Barbell Goat that results in a Personal workout

-Pair them with an Aerobic or Core Movement of Your Choice

– We will be working on these two goats for the next 3-4 Wednesdays

-Each week we will add weight, reps, or rounds to help kill the GOATS and become savages!

Cash Out

Endurance: 250-500-1000m Row 1:1 work to rest ratio

or

1) DB Skull Crusher 3×10

2) Banded Hammer Curl 3×20

3)Band Pull-Apart 3×30