CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rounds, not for time of:
50 Single-unders
10 Wall Squats
10 Broad Jumps
10 Toes-to-bars, Knees-to-elbows, GHD, or Abmat Sit-ups)
10 BB Good Mornings
10 Back extensions
Shoulder warm up (No Measure)
15 pvc pass throughs
15 sec shoulder opener each side
10 behind the neck press
30 second handstand hold
With an empty barbell on the rig10 shoulder press, add weight and continue to warm up
to get to working weight.
Shoulder Press (5 X 1 @ 80% EMOM)
Use the same weight every set
Metcon (Time)
Alternate Rain metcon
EMOM 5 Toes To Bar
5 rounds for time
50 dubs
15 handstand push ups
Scaling for hspu is strict press
Workout begins with 5 toes to bar.