CFGoodLife – CrossFit
Warm-up (No Measure)
3 Rounds, not for time of:
30 Jumping Jacks
15 m Walking Lunge
10 Bent Over Rows
10 Shoulder Press
5 Pull-ups
Shoulder Press (5X3@80%)
Take 7 minutes to warm to your 80%, perform 3 lifts every 2 minutes for 5 rounds
RX: Metcon (Time)
3 rounds for time of:
12 Handstand Push-ups
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
8 Muscle-ups
SC: Metcon (Time)
3 rounds for time of:
12 Handstand Shoulder Taps
10 Dumbbell Box Step Overs, 35/20 lbs, 24/20 in
8 Chest-to-bar Pull-ups
8 Ring Dips
Scaling for shoulder taps is plank shoulder taps
Scaling for chest to bar is pull ups then banded pull ups
Scaling for ring dips is box dips