CFGoodLife – CrossFit
Warm-up (No Measure)
Warm Up:
4 Rounds, not for time of:
30 Jumping Jacks
15m Walking Lunge with empty barbell overhead (or pvc pipe)
10 Bent Over Rows, empty barbell
Then
30 sec calf stretch each side
30 sec pec stretch each side
30 sec lat stretch each side
10 kipping swings
Metcon (AMRAP – Reps)
12 min EMOM
1-5 pull ups
2-5 push ups
3-15 air squats
Metcon (AMRAP – Rounds and Reps)
12 min amrap
20 double unders
10 burpees
3 bar muscle ups
Scaling for bar muscle ups is 2:1 dips, box or rings