CFGoodLife – CrossFit
Warm-up (No Measure)
3 min Cardio
3 min Foam Roll Lats
Theraband on Rig
Face Pulls
External Rotations (L and R)
Lats
Front Delts
10 Strict Press with BB
10 Push Press with BB
Shoulder Press (5-5-3-3-1-1-1)
5@70%, 3@80%, 1@90%
Metcon (Time)
4 rounds for time
7 HSPU (scale is seated dumbbell press)
5 dips (scale is box dips or box dip negatives)
3 bar muscle ups (scale is 3:1 chest to bar pull ups)