EMOM For 20 Minutes
Minute 1: Max Double Unders in 30 Seconds or “Goat Movement”
Minute 2: 100′ Walking Lunge or “Goat Movement”
Minute 3: Max Strict Pull-Ups in 30 Seconds or “Goat Movement”
Minute 4: 30 Sit-Ups or “Goat Movement”
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
“Goat Days” give you an opportunity to refine skills or work on your weaknesses. 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.