CFGoodLife – CrossFit
Muscle up warm up (No Measure)
3 mins cardio
Banded shoulder stretching on the rig
10 small plate internal and external rotations per arm
10 steps extended kb right
10 steps extended kb left
10 lunging kb presses right
10 lunging kb presses left
5 kb windmill right
5 kb windmill left
With a pvc
10 pass throughs
20 sec arch hold
20 sec hollow hold
5 crab extensions forward
5 crab extensions backward
10 sit ups
5 strict pull ups
5 strict dips
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
3 Strict L pull ups
10 Ring dips
15 Pistols
scale 3-10 Sec over the bar chin holds for L sit pull up
box dips or negatives for ring dips
CrossFit gymnastic pistol progressions for pistols