CFGoodLife – CrossFit
Warm-up 1 (No Measure)
300 meter run
10 ring rows
15 pvc pass throughs
10 easy push ups
Banded hamstring and hip flexor stretch
Front Rack Lunge (6-6-6-6-6-6)
From the rig, over 6 sets, work to a heavy set of 6 alternating reverse lunge steps. 20 minutes working time.
Helen on Water (Time)
3 round for time
500 meter row
21 KBS 53/35
12 Pull ups