CFGoodLife – CrossFit
Warm : Metcon (No Measure)
3 mins run/bike/row
15 air squats
10 warrior lunge alternating every 5
10 box step ups
30 sec handstand hold
With a band-
Stretch hamstring
Stretch hip flexors
Stretch shoulders
With a barbell-
10 deadlifts
10 hang power cleans
10 front squats
Begin warming up the weight you will be using in the metcon. The weight is to be the same for all 3 lifts.
Metcon (No Measure)
10 min EMOM
Odd-2 deficit HSPU (scaling is seated DB press 5-1-1)
Even-10 alternating shoulder taps (scaling is 30 sec handstand hold)
Metcon (Time)
50 wall balls 20/14
40 box jumps 24/20
30 deadlifts 185/135
20 power cleans 185/135
10 front squats 185/135