5/2/18 - CrossFit Good Life
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5/2/18

CFGoodLife – CrossFit

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Warm-up (No Measure)

2 Rounds, not for time of:

4 Minutes of Jogging, Biking, or Rowing (increase pace each minute)

10 Squats (Squat Therapy style)

10 PVC Pass Throughs

1 x Burgener Warm Up with PVC then

1 x Burgener Warm Up with empty bar (45/35)

The “Burgener” Warm up consists of the following:

3-5 reps of down & up

3-5 reps of dip, shrug, elbows high & outside

3-5 reps of muscle snatch

3-5 reps of snatch land

3-5 reps of snatch drop

3-5 reps of hang power snatch

Metcon (Time)

2 rounds for time of:

40 Deadlifts, 115/80 lbs

Front Rack Lunge, 115/80 lbs, 20 m (down and back on the rig)

20 Overhead Squats, 115/80 lbs