CFGoodLife – CrossFit
Warm-up (No Measure)
50 Singles
15 air squats
30 sec calf stretch each side
15 pvc pass throughs
10 around the worlds
10 Banded pull aparts
10 Bear hugs with band
10 Pushups
10 Ring Rows
Metcon (No Measure)
7 min EMOM
Pull up progession work
Option 1- chin over bar hang
Option 2-negative
Option 3- 5 strict pull ups
Option 4- 3 weighted strict pull ups
Metcon (Time)
Run 300
1 round of Cindy
Run 300
2 rounds of Cindy
Run 300
3 rounds of Cindy
Run 300
4 rounds of Cindy
Cindy-
5 pull ups
10 push ups
15 air squats