Goat Day

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Each Movement:

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Solider Kicks

Shuttle Runs

Knuckle Drags

Side Lunge

Cradle Stretch

Shuttle Runs

Walking Samson

Walking Spidermans

Walkouts

Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Shuttle Runs

Side Shuffles

Skip for Height

Skip for Distance

Mobility

Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

Metcon

*Week three of Goat Days! The goal today is to either progress from last week’s work or choose two other movements to work through. *

Metcon (No Measure)

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

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