CFGoodLife – CrossFit
Warm-up (No Measure)
Run 500 Meters
Lat Stretch on the Rig
3 Rounds of Bar Holds/Core rotation
(a total of 6 circles..3 per side)
With a green band on the ground…
stretch hamstrings and adductors
10 Push ups
10 dips
10 KBS
Deadlift (3X1 @95% )
Bent Over Row (5X5 Should be heavy, but not compromising form)
Metcon (Time)
3 RFT
40 KBS 53/35
15 Ring Dips
400 M Run