WOD:
“Pre-Game”
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups or Ring Rows
6 Push-ups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-ups
Directly Into…
10 min of working on your “Goat”
**What is your Goat??**
“GOAT – A movement one has weakness with”
• The goal here is to get the whole body moving in a lower intensity environment for a primer for the Open
• Choose weights and gymnastics variations that you can complete all sets unbroken today
MOBILITY (1 min each)
Upper Body
1. Puppy Pose
2. Shoulder to Floor
3. Wrist Stretches
Lower Body
1. Couch Stretch
2. Pigeon Pose
3. Butterfly
4. Pike
5. Straddle
6. Kneeling Split
CrossFit Reserve 