CFGoodLife – CrossFit
Warm-up (No Measure)
3 Min Cardio of your choice
3 Rds
5 Kipping Swings
5 Ring Rows/ Pull Ups
5 Air Squats
Hip Flow – 10 reps each
Side to sides
Leg cross over
Side to side to to hip extend
Bottom squat knee touches
Bottom squat reaches
Toes to squat
Metcon (Time)
15-12-9-6-3
Back squats
On a 20 minute running clock work to a heavy set of 3, performing only 1 set of 3
Score for all is 20 minutes
Metcon (AMRAP – Rounds)
5 rounds for time
6 bar muscle ups
6 back squats at 50%, bar comes from the ground
Score for all is 5 rounds
Scaling options for bar muscle ups are bar muscle up progressions or box dips between boxes (not behind).