CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins cardio
2 times through:
10 pvc pass throughs
30 sec shoulder opener each side
10 plate internal/external rotations
10 russian baby makers
10 twists
5 kb presses each side
5 windmills each side
warm up to your shoulder to overhead weight
Metcon (Time)
5 rounds
4 ring muscle ups
13 shoulder to overhead 135/95
5 rounds
4 ring muscle ups
7 shoulder to overhead 185/125
In teams of 2
Scale for each ring muscle ups is 3 pull ups and 2 dips