Thursday, September 12, 2019

CrossFit Empire South  » WOD »  Thursday, September 12, 2019
0 Comments

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Goat Day”

or

“Griff”

For Time

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

C.E.

“Recovery Option”

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute


Leave a Reply

%d bloggers like this: