CFGoodLife – CrossFit
Gymnastic Supplement Warm Up (No Measure)
Banded Shouler Stretch
Banded Hamstring Stretch
2 Rds
7 Pull Ups
7 Push Ups
5 Sit Ups
10 Air Squats
Metcon (No Measure)
10 Min EMOM
Odd 5-10 HSPU (scale is 30 sec handstand hold)
Even 10 GHDs (scale ab mat sit ups)
Metcon (Time)
5 Rds
50 Doubles (3:1 Singles)
10 Cal Bike/Row
Rest 90 seconds between rounds
* 2-3 rounds rowing
*AT LEAST 2 rounds of Bike