CFGoodLife – CrossFit
Warm-up (No Measure)
The length of the rig:
Jog
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