CFGoodLife – CrossFit
Warm-up (No Measure)
300 meter run
15 air squats
15 kipping swings
10 ring rows (pull ups if performing muscle ups)
1 minute couch stretch each side
30 sec banded tricep stretch
1 minute cobra stretch
10 push ups
Metcon (AMRAP – Reps)
EMOM for 12 minutes
9 ghd sit ups
6 alernating pistols
3 ring muscle ups
Scaled option-
9 med ball sit ups
6 pistol progressions on box
3 box dips
For those in need of sqaut therapy 6 wall facing squats instead of pistol progression.
Metcon (Time)
1000 meter row
50 burpees