4/03/19 - CrossFit Good Life
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CFGoodLife – CrossFit

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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)