CFGoodLife – CrossFit
Warm-up (No Measure)
Row/ Bike 3 Minutes
Adductor stretch with green band
30 Sec each side
10 Banded GM
10 RDL slow on the negatives BB
10 push presses BB
10 Ring rows/ pull ups
wrist prep
Warm up to 85% of DL
Deadlift (5X1 @85%)
Deficit Deadlift (5X1 @70%)
Standing on top of a 45# plate, perform a traditional deadlift. 70% of 1 rep DL for weight, scale as needed.
Metcon (Time)
40 WB 20/14
20 C2B
30 WB
15 C2B
20 WB
10 C2B
10 WB
5 C2B