CFGoodLife – CrossFit
Warm-up (No Measure)
3 rounds
200m Shuttle jog (50m x4) (increase speed each round)
25m High knees
25m Butt Kicks
10 Steps, Walking Lunges
C&J warm up (No Measure)
10 pvc pass throughs
10 pvc around the worlds
30 sec pvc shoulder opener
30 sec handstand hold
10 kipping swings
With a barbell-
5 clean deadlifts
5 muscle cleans
5 Frankenstein squats
5 hang squat cleans
5 push press
5 back rack good mornings
Clean and Jerk (12-9-6-3)
Barbell does not need to be cycled but do not leave your bar between reps, rest as needed between sets. 20 minutes of working time.
Metcon (Time)
Accumulate a 2 minute L sit hold on the rings. Scaling option is 2 minute L sit on boxes or 2 minues knee raise hold on boxes.