26
Feb
Goliath 2.26.21
CrossFit Goliath – CrossFit
Warm-up
3 Rounds
10 cal row
10 straight legged sit ups
10 push ups with toe touch
10 box step ups (round 2 = jump up step down / round 3 = jump up jump down)
Accessory
Bodybuilding Day
4 rounds
Giant Set
10 Dual DB Bicep Curls
15 Dumbbell Row
20 Dual Dumbbell Reverse Flys
ideally you’ll have different weight for all movements. select a weight that you can maintain quality movement, but on the last 4-6 reps…are challenging
2 min rest between giant sets
Metcon (Time)
4 Rounds For Time
30/25 Cal Row
25 Sit ups
20 Push ups
15 Box Jump Overs (24/20)
rest 2 min between rounds
Score = total time to complete 4 rounds including rest
Scaling:
25/20 Cal row
20 sit ups
15 push ups
10 box jump overs