CFGoodLife – CrossFit
Warm-up (No Measure)
2 rds
20 Jumping Jacks
20 Frankenstiens in Place
10 Glute Bridges
10 Ring rows
With a green band stretch hamstrings and hips on rig
Metcon (Calories)
Max Cal Row in 1:00
Deadlift (4×3@85% perfom rows during rest)
Barbell Row (3X8)
Moderate weight but not compromising form
Metcon (No Measure)
7 min EMOM
Pull up progession work
Option 1- chin over bar hang
Option 2-negative
Option 3- 5 strict pull ups
Option 4- 3 weighted strict pull ups