CFGoodLife – CrossFit
Muscle up warm up (No Measure)
3 mins cardio
Banded shoulder stretching on the rig
10 small plate internal and external rotations per arm
10 steps extended kb right
10 steps extended kb left
10 lunging kb presses right
10 lunging kb presses left
5 kb windmill right
5 kb windmill left
With a pvc
10 pass throughs
20 sec arch hold
20 sec hollow hold
5 crab extensions forward
5 crab extensions backward
10 sit ups
5 strict pull ups
5 strict dips
Metcon (Time)
10/25/18 repeat
60 Sit ups
50 Hanging knee raises
40 Med ball sit ups
30 Pull ups
20 Ring rows
10 Dips
RX+
60 Sit ups
50 Toes to bar
40 GHD
30 Pull ups
20 Strict pull ups
10 Bar muscle ups
We have done this workout before, break reps how you choose this time. For example:
10 rounds of- 6/5/4/3/2/1
5 rounds of -12/10/8/6/4/2
If you go straight through be warned your abs will be very sore!