CFGoodLife – CrossFit
Warm-up
Warm-up (No Measure)
Row 500
15 air squats
15 pvc pass throughs
30 sec front rack stretch each side
10 barbell push press
10 barbell front squats
10 ring rows/10 pull ups
Row once, all other movements please go through twice.
Ring rows round 1/Pull ups round 2
Weightlifting
Front Squat
Starting at approximtaely 60%, take 20 minutes to build to a heavy set of 2.
Metcon
Metcon (Time)
For time
15 pull ups
15 push press
12 pull ups
12 push press
9 pull ups
9 push press
6 pull ups
6 push press
Weight is 95/65