CFGoodLife – CrossFit
C&J warm up (No Measure)
10 pvc pass throughs
10 pvc around the worlds
30 sec pvc shoulder opener
30 sec handstand hold
10 kipping swings
10 air squats
Couch stretch
Warrior Pose
With a barbell 2 times through
5 clean deadlifts
5 muscle cleans
5 Frankenstein squats
5 hang squat cleans
5 push press
5 back rack good mornings
Clean (2X3@60% with 3 sec pause at the bottom )
Every 2 minutes
Clean (2×3@65% with 3 sec pause at the bottom )
Every 2 minutes
Clean Accessory (1 complex every minute for 5 minutes )
2 clean deadlifts, 1 clean shrug from hang @115% for 5 reps