Thursday March 17th, 2016

Warm Up
Dynamic Flex- Coach's Choice

Activation
Long Mobility Session
+
Snap Push Up & Single Leg Glute Bridge

WOD
"Goat Day"
(GOAT is a slang term used in CrossFit to describe movements that are weaknesses of ours)
EMOMX20
Odd: GOAT 1
EVEN: GOAT 2



Coach's note: Athletes will choose two movements they need extra work in. On the first minute they will perform 15-25 seconds of that movement, and then a different "goat" on the second minute. Alternate for 20 minutes and get better at your weaknesses! This could be anything from double unders to kipping pull-ups and everything in-between. Enjoy and get better!



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