CFGoodLife – CrossFit
Warm-up (No Measure)
3 rounds
300 meter run
10 jumping squats
10 push ups
10 kipping swings
5 strict pull ups
Then
30 sec Sampson stretch each side
30 sec pigeon pose each side
30 sec lat stretch each side
30 sec pec stretch each side
Metcon (Time)
Member
50-35-15
Wall Balls 20/14
*choose a weight you would only break wall balls twice in any set
Pull Ups
Friend
50 air squats
50 sit ups
35 air squats
35 ring rows
15 air squats
15 push ups