CFGoodLife – CrossFit
Warm-up (No Measure)
2 rds
250 M Row
10 Ring Rows
10 Banded Pull Aparts
10 Bear Hugs with Red Band
10 PVC Pass Throughs
Shoulder Opener 30 Sec/Side
Metcon (No Measure)
15-10-5
Chest to Bar (scale Pull ups/ Banded Strict Pull Ups)
RX+
8-6-4
Bar Muscle Up
Rest 2-3 Min Between Each Set
* Goal is to be unbroken EVERY set
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
15 Cal Bike/ Row
30 Doubles (3:1 Singles)
15 Push Press (115/75)
30 Doubles
15 Deadlifts (115/75)
*Rotate between bike and row