There's a farm girl in Arizona who goes by DaNelle, claiming to have started Goat CrossFit, which we have renamed to GoatFit for obvious reasons.
Thankfully it's not real, we think? You'll either think this is super hilarious or super dumb, either way you're going to have to watch it.
WOD 041317 *Active Recovery Day!
Which one of your friend lives the furthest away?
Active Recovery Protocol I
Metcon (No Measure)
1000m Row or 800m run/walk (Conversational pace only)
5 Rounds not for time:
-20 banded tricep extension
-20 banded lat pull downs
-10 Barbell Windshield Wipers *scale to windshield wiper with hands on the ground if needed
-10 Single Leg Glute-Hip Bridge (6 reps/leg)
Pigeon Pose (1:30/side)
Couch Stretch (1:30/side)
Lizard Pose (1:30/side)
Banded Shoulder Distraction (Pos. 1,2,3; 1:00 each position)
"Functional body building." Keep these movements STRICT or you are only cheating yourself.
Out of Town WOD
FOR TIME: 100 JUMPING JACKS 75 AIR SQUATS 50 PUSHUPS 25 BURPEES