CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins cardio
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
5 crab extensions forward
5 crab extensions backward
10 sit ups
5 strict pull ups
5 strict dips
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#