CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rds 10 Min EMOM
Singles
Pigeon 30 sec Per side
Wrist Prep
Warrior Lunge
Lat stretch on Rig 30 Sec Per side
Paused Front Squat (5X3 @ 75%)
5 sets
3 reps
3 second hold
Metcon (No Measure)
7 Min EMOM
Rope Climb Progressions
1. (3) Rope Get Ups
2. (3) Rope Knee Ups
3. (3) Rope Stands
4. (1) Rope Climbs
Metcon (AMRAP – Reps)
3 Min
25 KBS 53/35
15 Burpees
Goblet Squat for remainder of the 3 Min
Rest 1 Min
3 Min
25 KBS
15 Burpees
AbMat situps for the remainder of the 3 Min
Rest 1 Min
3 Min
25 KBS
15 Burpees
KB Hang snatch for the remainder of the 3 Min (alternating)
*Reps do not include KBS and Burpees