First, ensure that you have access to the CockroachDB instance. Obtain the necessary credentials such as username, password, and database name. Install the CockroachDB client on your local machine if it is not already set up. You can do this by downloading the client from the CockroachDB official website and following the installation instructions.

Use SQL queries to extract the data you need from your CockroachDB database. Connect to your database using the CockroachDB client and execute a query that retrieves the data you want to move to Google Sheets. For example:
```sql
cockroach sql --insecure --host= --database= --execute="SELECT * FROM your_table;"
```
Redirect the output to a CSV file for easier handling in subsequent steps:
```bash
cockroach sql --insecure --host= --database= --execute="COPY (SELECT * FROM your_table) TO STDOUT WITH CSV HEADER" > data.csv
```

Ensure that you have Python installed on your machine, as it will be used for automating data upload to Google Sheets. You can download Python from the [official website](https://www.python.org/downloads/) if it is not already installed. Additionally, install the `pandas` library for handling CSV data by running:
```bash
pip install pandas
```

Go to the Google Cloud Console and create a new project. Enable the Google Sheets API for this project. Create credentials for a service account and download the JSON key file. This file will be used to authorize your Python script to access Google Sheets.

Log into your Google account and create a new Google Sheet where the data will be transferred. Note the spreadsheet ID from the URL, as it will be needed in the Python script. Share this sheet with the email address from the service account credentials you downloaded in the previous step to grant access.

Create a Python script to read the CSV file and upload its contents to the Google Sheet. Use the `gspread` library to interact with Google Sheets. Install `gspread` and `google-auth` if not already installed:
```bash
pip install gspread google-auth
```
Here is a sample script:
```python
import pandas as pd
import gspread
from google.oauth2.service_account import Credentials

# Load data from CSV
data = pd.read_csv('data.csv')

# Authenticate and open the Google Sheet
creds = Credentials.from_service_account_file('path_to_your_credentials.json')
client = gspread.authorize(creds)
sheet = client.open_by_key('your_spreadsheet_id').sheet1

# Update the sheet with data
sheet.update([data.columns.values.tolist()] + data.values.tolist())
```

Execute the Python script to transfer data from the CSV file to the Google Sheet. Open the Google Sheet to verify that the data has been correctly uploaded. If everything is set up correctly, you should see your data in the Google Sheet as expected. Adjust your script or data extraction process if necessary to ensure all data is correctly formatted and transferred.