CFGoodLife – CrossFit
Shoulder Warm Up (No Measure)
1 min cat/cow
1 min active child’s pose
1 min hollow rock/superman
30 sec handstand hold
10 kipping swings
10 hanging knee raises
5 strict pull ups
5 kipping pull ups
5 dips
Metcon (No Measure)
EMOM for 10 mins
Kipping swing drills
If you have ring or bar muscle ups do a maintained set every minute.
Warm-up (No Measure)
TO PREPARE FOR METCON
10 box step ups
10 clean deadlifts
10 muscle cleans
10 power cleans
Metcon (Time)
Paula’s Going Away Workout
21-15-9
Box Jumps 24/20
Pull ups
Power Clean 95/65