CFGoodLife – CrossFit
Warm-up (No Measure)
15 air squats
15 banded good mornings
15 banded pass throughs
10 wide stance push ups
10 kipping swings
10 pull ups (if doing chest to bar)
30 sec handstand hold
On the rig-
30 sec calf stretch both sides
30 sec tree pose both sides
30 sec quad stretch both sides
30 sec pec stretch both sides
With a barbell warm up with 10 reps
deadlift
hang power cleans
thrusters
shoulder to overhead
snatch
Metcon (Time)
100 double under buy in (2:1)
50 deadlifts 95/65
50 box jumps
40 hang power cleans 95/65
40 thrusters 95/65
30 burpees
30 toes to bar
20 shoulder to overhead 95/65
20 chest to bar (ring rows)
10 power snatch 95/65
10 bar muscle ups (3:1 push up)
100 double under cash out (2:1)
35 min time cap
ONLY 1 WEIGHT FOR ENTIRE WORKOUT