17.4 mobility watch party at 7PM!


Quad Barbell Smash 2 min/ea
Hamstring LX Ball Smash 2 min/ea
Ankle Mob w/ KB 2 min/ea

Goat Work
EMOM for 20min:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on, and we’ll alternate between them on each minute. You can even focus on strength or conditioning by doing presses or assault bike. Coaches will have great suggestions in class.

Focus is on form over volume, don’t do enough to get overly sore.

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