10/23/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

The length of the rig:


High knees

Butt kickers

Bear crawl

Side plank walk

15 air squats

10 squat therapy squats

Banded stretching for front rack, hamstring, adductor, peroformis.

10 push ups

3 wall walks

30 sec handstand hold

5 strict hspu

Front Squat (3×5@75%)

Metcon (Time)

3 min handstand hold

100 air squats

50 m handstand walk (4.5 lengths of the rig)

100 air squats

30 hspu

Scale for handstand hold is overhead plate hold

Scale for handstand walk is 75 shoulder taps on the wall or 75 plank shoulder taps

Scale for hspu is seated DB press