CFGoodLife – CrossFit
Shoulder Warm Up- gymnastics (No Measure)
1 min alternating cat/cow
1 min active child’s pose
1 min raised child’s pose
1 min single arm y’s from child’s pose (palm up)
1 min hollow rock/superman
10 kipping swings
10 hanging knee raises
5 strict pull ups
5 kipping pull ups
5 butterfly pull ups (if performing)
5 bmu kipping swings (if performing)
Metcon (Time)
60 sit ups
50 toes to bar
40 med ball sit ups 20/14
30 pull ups
20 ring rows
10 dips
RX+
60 sit ups
50 toes to bar
40 GHD
30 pull ups
20 strict pull ups
10 bar muscle ups