CFGoodLife – CrossFit
Warm-up (No Measure)
To the 25 ft mark
High knees
Butt kickers
Lunge with sampson stretch
Side to side lunge
25 singles or doubles
15 air squats
10 kipping swings
5 pull ups
Then with lighter dumbbell then planned for the metcon-
single arm dumbbell clean and press
db lunges
Metcon (Time)
30 double unders
25 ft right arm overhead walking lunges 50/35
5 chest to bars
25 ft left arm overhead walking lunges 50/35
60 double unders
25 ft right arm overhead walking lunges 50/35
10 chest to bars
25 ft left arm overhead walking lunges 50/35
90 double unders
25 ft right arm overhead walking lunges 50/35
15 chest bars
25 ft left arm overhead walking lunges 50/35
15 minute time cap
If you cannot perform ALL of the movements as prescribed above the scaling option is:
*3:1 singles for doubles
*weight for lunges is 35/20
*jumping pull ups