CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins of row/bike/run
The length of the rig-
lunge with hold and twist
10 sit ups
toe touches
10 DB seated press
side to side lunge
10 kipping swings
frankensteins
10 alternating walking lunge steps with a lighter weight than in the metcon
inchworm
10 push ups
then
accumulate 1 minute handstand hold or plate hold
1 minute calf stretch
Metcon (No Measure)
EMOM 10:
1 – 5-10 HSPU (or AMRAP, goal is to be unbroken)
*tempo Sitting DB Press (3012)
2 – 10-12 T2B
*hanging knee raises NO double pump
Metcon (AMRAP – Rounds and Reps)
20min AMRAP:
30 DU (3:1 singles)
10 Alternating Walking Lunge Steps (53/35-front rack)
300m run or 400m row
15 Burpees
*count doubles as 30 reps in scoring, row or run counts as 10 reps in scoring