CFGoodLife – CrossFit
Warm-up (No Measure)
Tabata
Single unders
Air squats
Banded good mornings
Banded pull aparts
Shoulder Press (20-10-10 )
Working at 50% of your 1 rep max perform 20 unbroken strict presses, rest 3 minutes perform 10 reps, rest 3 minutes perform 10 reps .
Metcon (AMRAP – Reps)
In 3 minutes
Row 250 meters then max thrusters 45/35
Rest 1 minutes
In 3 minutes
100 double unders then max good mornings 45/35
Rest 1 minute
In 3 minutes
25 burpees
Max push press 45/35