CFGoodLife – CrossFit
Warm-up (No Measure)
6 Min EMOM
couch stretch (1 Min each side)
shoulder opener on the rings
2 Rds
200 Meter Run
10 Easy Pushups
10 Ring Rows (these can count)
10 Kipping swings
Metcon (No Measure)
30 bar muscle ups
Scaled is pull ups
30 ring dips
Scaled is box dip negatives
10X300 (10 Rounds for time)
10×300
1 min rest between runs
Rounds 1-3 at 50%
Rounds 4-6 at 65%
Rounds 7-8 at 70%-80%
Rounds 9-10 80%-100%
If subbing a row make it 400 meters
If subbing bike sub 90 secs on/1 min off