CFGoodLife – CrossFit
Warm-up (No Measure)
1 minute jump rope
15 banded good mornings
15 pvc pass throughs
15 air squats
10 ring rows
30 sec calf strecth each side
2 times through
1000m Row (Time)
Max Effort 1000m Row
Metcon (7 Rounds for reps)
7 min EMOM
5 strict pull ups
*must complete 5 reps in the minute, choose the most challenging band if you need assisitance
*weighted pull ups for those who are able
Metcon (AMRAP – Rounds and Reps)
15 minute amrap
60 Double-Unders (2:1 singles)
30 Wallballs 20/14
15 Deadlifts 165/115