CFGoodLife – CrossFit
Luke Warm Up (No Measure)
3 mins cardio (run, bike, row)
Length of the rig-
Walking quad stretch
Lateral lunge steps
Toe touches
With a PVC-
10 around the worlds
20 sec shoulder openener each side
10 pass throughs
1 min couch stretch each side
1 min lat stretch each side
Warm-up (No Measure)
5 mins coaches choice kipping drills for pull ups
Metcon (Time)
Run 300
rest 1 minute
Run 600
rest 2 minutes
Run 900
rest 3 minutes
Run 1200
Buy into each run is 10 pull ups
Cash out after last run is 100 double unders (2:1)