CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins of cardio
one the wall-
hamstring, calf, adductor and glute stretch
with a pvc-
pass through, around the worlds, lat stretch, shoulder opener, cuban press
wrist prep
5 ring rows
10 kipping swings
Metcon (No Measure)
Pull Up Progression Test
Choose your scale 1-10 to know where you should be working to improve your pull ups, chest to bar and bar and ring muscle ups
Metcon (AMRAP – Reps)
24 min EMOM
1-rope climbs
2-pull up, chest to bar, bar or ring muscle up
3-hs hold, hspu, hs walk
Choose your own rep scheme , no RX today