CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins cardio
Then the length of the rig
Bear crawl
Bear crawl backwards
Bear crawl left
Bear crawl right
10 Russian baby makers
10 cat/cow
10 pvc pass throughs
10 cuban presses
10 alternating around the
worlds
10 y,x and t
30 sec handstand hold
30 sec ring opener
Shoulder Press (3×10 E2MOM)
add weight for all three sets. if you fail your score is 0
Metcon (AMRAP – Rounds)
5 Rds
3 Min AMRAP
3 Burpees
5 KBS
7 Box Jumps
Rest 1 Min between rounds