CFGoodLife – CrossFit
Overhead Squat
Over 15 minutes build to a heavy single
Warm-up (No Measure)
The length of the rig
high knees
10 pvc pass throughs
butt kickers
10 pvc shoulder opener
frankenstein walk
10 pvc overhead squats
broad jump
10 pvc sots press
sampson lunge
10 kipping swings
duck walk
10 sit ups
Link (Time)
50 Double Unders
15 Chest to Bar Pull-Ups
20 Wall Balls 20/14
15 Toes to Bar
20 Kettlebell Swings 53/35
15 Over the Box Jumps 24/20
20 Overhead Squats 115/80
15 Over the Box Jumps 24/20
20 Kettlebell Swings 53/35
15 Toes to Bar
20 Wall Balls 20/14
15 Chest to Bar Pull-Ups
50 Double Unders
20 Minute Time Cap
SC : Metcon (Time)
50 singles
15 burpees over the bar
20 wall balls 10/14
15 sit ups
20 kbs 35/26
15 over the box jumps 20/20
20 overhead squats 95/65
15 over the box jumps 20/20
20 kbs 35/26
15 sit ups
20 wall balls 14/10
15 burpees over the bar
50 single unders
20 minute time cap