CFGoodLife – CrossFit
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