CFGoodLife – CrossFit
Warm-up (No Measure)
Running warm up
The length of the rig
High knees
Butt kickers
Lunge steps
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 (3×5@70%)
Shoulder Press (3×3@75%)
Metcon (8 Rounds for time)
Each for time:
Run: 8X100 m
Rest 2 mins between efforts.