CFGoodLife – CrossFit
Warm-up (No Measure)
3 Rounds
10 High Knees
10 Butt Kickers
10 Inchworms no push ups
10 Jumping Air Squats
8 Hollow Rocks
8 Banded Good Mornings
RX: Metcon (Time)
For time
Row 750 meters
40 AbMat Sit-ups
20 Box Jumps, 28/24 in
150 double unders
40 Ab Mat Sit-ups
20 Box Jumps, 28/24
150 air squats
40 Ab Mat Sit-ups
20 Box Jumps 28/24
RX + sub GHD for sit ups
Based on class size athletes may need to start on jump ropes or air squats.
SC: Metcon (Time)
For time
Row 750 meters
40 AbMat Sit-ups
20 Box Jumps 24/20
200 single unders
40 AbMat Sit-ups
20 Box Jumps 24/20
150 air squats
40 AbMat Sit Ups
20 Box Jumps 24/20