Goliath 1.8.21

CrossFit Goliath – CrossFit

Warm-up

2 rounds-10 min

5/5 Cossack Squat

10 Toe elevated air squat

20′ Monster walk each direction

:15 Standing Calf Stretch Each Side

Handstand Push Up/Walk

Pick your handstand progression

Handstand Kick ups

Handstand hold

Strict Handstand Push up

Kipping Handstand Push up

Handstand Walk

Free-standing Handstand work

choose your own adventure!

you’ll have 15 or so minutes to practice

Metcon (Time)

6 Rounds For Time

10 Single Arm DB Thrusters (50/35)

10 Box Step Overs (50/35) (24/20)

200m run
Lets get those legs moving!

*Alternate Arms on Thrusters Every Round

20 min cap

Metcon (Time)

Abbys Metcon

6 Rounds For Time

10 Single Arm Press (20)

12 DB RDL (2×40)

250m Row