CFGoodLife – CrossFit
Warm-up (No Measure)
500 meter row
15 pvc pass throughs
10 around the worlds each side
10 alternating scorpion stretch
10 kipping swings
10 pull ups
10 push ups
30 second handstand hold
30 sec calf stretch each side
10 box steps ups
Bench Press (5-5-5-5-5)
Over 5 sets work to a heavy set of 5.
Metcon (Time)
3 rounds for time
10 hspu (seated dumbbell press)
20 box jumps 30/24 **note higher box**
EMOM 3 pull ups