CFGoodLife – CrossFit
All PVC shoulder warm up (No Measure)
5 mins cardio
PVC wide grip belly down
5 behind the neck
5 rocks
5 side to side
Standing up
5 side to side
5 torso twists
Lunge position
5 side to side overhead, switching legs after 5
5 side to side chest height, switching after 5
Standing power position
5 shoulder opener
Standing lunge
5 shoulder opener
With dumbbells
10 deadlifts
10 hang power cleans
10 push press
Shoulder Press (10-10-10)
Work to a heavy set of 10
Metcon (AMRAP – Rounds and Reps)
10 min amrap
20 DB push press 50/35
200 meter run