CFGoodLife – CrossFit
Rob Warm Up (No Measure)
20 Min Full Body
Banded Front Rack
On Rig:
Banded Shoulder
Banded Trap
Banded Hamsting
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
Metcon (AMRAP – Rounds)
8 rounds
300 meter 70% runs
1 minute rest between rounds
*evertyone should have a score of 8 rounds, no time measure today.
Metcon (AMRAP – Rounds)
ALTERNATIVE RAIN METCON
8 rounds
90 sec max down and back shuttle run length of rig
90 sec off