CFGoodLife – CrossFit
C&J warm up (No Measure)
10 pvc pass throughs
10 pvc around the worlds
30 sec pvc shoulder opener
10 air squats
Warrior Pose
Couch stretch
30 sec handstand hold
10 kipping swings
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 and Jerk (2X2@85% )
every 90 seconds
Clean and Jerk (2×1 at 90% )
every 90 seconds
Clean and Jerk Accessory (4X1 @ 80% 2 Clean Pulls+1 clean )
E2MOM for 4 Rds
Metcon (No Measure)
Tabata
Hollow Hold
Overhead Plate Hold 35/15
RX+
Toes to Bar
Handstand Hold
*Try to achieve same number every round for Toes to Bar