31
Aug
Goliath 8.31
CrossFit Goliath – CrossFit
Warm-up
10 min
Mash adductors
Stretch glutes
Review core bracing
Back Squat (9×3 @70%)
Tempo
1 seconds down
3 second pause at bottom
explode up
2 second pause at top
Warm up to your working weight, then do all sets at 70%
Partner up and count off each others 3 second pauses
You will have roughly 20 minutes to complete this
Metcon (No Measure)
Every 4 min for 5 rounds
15/12 Cal bike
20 Thrusters (45/35)
10 Handstand push ups
L3: (8 HSPU)
L2: (10 Box HSPU)
L1: (10 Seated Strict DB press)