CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins cardio
Banded shoulder stretching on the rig
10 small plate internal and external rotations per arm
10 steps extended kb right
10 steps extended kb left
10 lunging kb presses right
10 lunging kb presses left
5 kb windmill right
5 kb windmill left
With a pvc
10 pass throughs
20 sec arch hold
20 sec hollow hold
5 crab extensions forward
5 crab extensions backward
10 sit ups
5 strict pull ups
5 strict dips
Metcon (No Measure)
Kipping drills for pull up, ring dip and muscle ups
Metcon (Time)
5 rounds
15 sit ups
5 sets of –
3 pull ups
2 dips
RX+ ghd sit ups and ring muscle ups