Sunday 11.19.17

Teams of 2:
3 rounds for time:
4 minute row for max meters
30 KB Deadlifts

**Teammates will alternate the row every 30 seconds and switch back and forth every 5 reps on the DL. Teammates must tag to switch roles

Following the workout, each athlete will use the rest of the class time to work on their GOAT.

“Goat” is CrossFit slang for a movement that challenges us. Coaches will have great suggestions in class.Examples: Double-Unders, Ring Dips, Overhead Squats.

These are the best days to turn perceived “weaknesses” into “strengths.” We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose a “Goat” to work on, and we’ll help you with the best method to practice it.