CFGoodLife – CrossFit
Rob Warm Up (No Measure)
20 Min Full Body
Banded Front Rack
On Rig:
Banded Shoulder
Banded Trap
Banded Hamstring
Banded Hip
Calf Stretch
Rig Squat (holding at the bottom for 30 Sec)
Samson Stretch (3 way)
Pigeon
Thread the Needle
With a PVC:
30 Sec On each Side Shoulder Opener
10 Pass Throughs
10 Alternating Around the Worlds
10 OHS
5 Wide Legged Walk Out with Push Up
Warm-up (No Measure)
Coaches kipping cues and control on rig
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups