CFGoodLife – CrossFit
Shoulder Warm Up- gymnastics (No Measure)
1 min alternating cat/cow
1 min active child’s pose
1 min hollow rock/superman
10 kipping swings
10 hanging knee raises
5 strict pull ups
5 kipping pull ups
5 dips
Warm-up (No Measure)
Handstand walk practice
3 rounds rounds the length of the rig.
-scale is shoulder taps, hand shifting , handstand hold or plate hold. Taps/shifts for 10 reps, holds for 30 secs.
-if tapping or shifting face away from the wall
Metcon (Time)
4 rounds
50 dubs (3:1)
5 C2B (scale is banded strict C2B)
10 min time cap
Metcon (Time)
5-10-15-20-15-10-5
Row for cals
Toes to bar (2:1 hanging knee raises)
10 min time cap
Metcon (Time)
25 med ball sit ups 20/14
1 ring muscle ups (scale is 1 pull up, 2 dips per muscle up)
20 med ball sit ups
2 ring muscle ups
15 med ball sit ups
3 ring muscle ups
10 med ball sit ups
4 ring muscle ups
5 med ball sit ups
5 ring muscle ups
10 min time cap
RX+ option is GHD for medball sit ups