CrossFit – Thu, Jan 19

Boulder CrossFit – CrossFit

Active Recovery (No Measure)

Skill: GOAT week 1 (prep for CrossFit Open)

*pick 1 of the skills from this list to work on for 15-20 mins

*ALL these skills have shown up in past CrossFit Open WODS

Double Unders


Hand Stand Walks

Muscle Ups (bars or rings)

Kipping or Butterfly Pullups


Rowing Intervals

Every 2:30minx5 rounds (12:30 MIN WOD)

Row 500m (rest with the time remaining) goal is to keep split times the same

Cahout: TABATA core

*coach choice

8 rds 20 sec on 10 sec off