CrossFit 9 am and 10 am
DRIVE 8 am and 11 am
Skill WOD
Goat Work for 12 minutes
Even: Goat 1
Odd: Goat 2
In CrossFit we refer to a “Goat” as something that you are not good at. Something that requires practice and hard work for you personally. Below is an example of what your goat work could look like. Do your best to not base it off the WOD and pick something you actually need work on.
EXAMPLE
Even: 3 Handstand Push ups
Odd: 5 Chest to bar Pull ups
WOD
20 Cal Row
20 Push ups
20 Pull ups
3 Rounds
RX+: Chest to Bar
DRIVE
Every 6 minute for 30 minutes
400 M Row
30 Goblet Squats
200 M Run
10 Burpee Box Jumps
Go, Alanna, go!