CFGoodLife – CrossFit
Warm-up (No Measure)
2 rounds, not for time of:
500 m Row (moderate/easy pace)
15 Hollow Rocks
15 Thrusters, empty barbell (45/35)
12 Back Rack Good Mornings
12 Shoulder Taps against the wall (handstand position, scale is plank taps)
9 Pull-ups (strict if you can)
Metcon (Time)
4 Rds
21 Wallballs 20/14
18 Pull Ups
15 KBS 53/35
12 HSPU
Scaling for HSPU is no more than 2 ab mats, seated dumbbell press or hand release push ups.