CFGoodLife – CrossFit
Warm-up (No Measure)
3 Rounds, not for time of:
50 Single-unders
10 Wall Squats
10 Pass Throughs with PVC pipe
5 Slow Overhead Squats with an empty barbell
1 Minute rolling out lower back
Overhead Squat (1-1-1-1-1-1-1)
Metcon (Time)
2 rounds for time of:
20 Ring Dips
20 Overhead Squats, 95/65 lbs
Handstand Walk (length of the rig and back )
scale to shoulder or plank taps for handstand walks