CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins cardio
5 push ups
Bear crawl the length of the rig
5 air squats
Inchworm the length of the rig
5 sit ups
Elephant walk the length of the rig
With a partner-5 mins crossover symmetry
Metcon (Time)
3 rounds
1 ring muscle up (ring dip or progression)
2 bar muscle ups (banded pull downs)
3 chest to bar pull ups (hard ring rows)
4 pull ups
5 push ups
6 V ups
7 air squats
Rest 2 minutes between rounds
Quality and control over speed