CFGoodLife – CrossFit
Warm-up (No Measure)
4 Rounds, not for time of:
15/12 Calories Rowing (moderate/easy pace)
10 Burpees
7 GHD Sit-ups (or 12 Abmat sit-ups)
7 BB Good Mornings
7 Back extension
Metcon (Time)
Row, 500 m
— then —
21-15-9 reps of:
Ring Dip
Kettlebell Swing, 70/53 lbs
— then —
Row, 500 m
Max effort on the 500 m Row
Metcon (Time)
Scaled
Row, 500 m
— then —
21-15-9 reps of:
Hand Release Push-up
Russian Kettlebell Swing, 53/35 lbs
— then —
Row, 500 m
Max effort on the 500 m Row