CFGoodLife – CrossFit
Warm-up (No Measure)
Row/Run
10 ( 5 each side)Hip Rotation Inside/Outside
10 Plank Jumping Jacks
10 PVC Around the worlds
10 PVC Push Press
10 Air Squats (Hold the last 3 for 5 seconds)
Stretch
Triceps
Shoulders
Hamstrings
Quads
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest