CFGoodLife – CrossFit
Shoulder Warm Up (No Measure)
1 min cat/cow
1 min active child’s pose
1 min hollow/arch
30 sec handstand hold
10 kipping swings
10 hanging knee raises
5 strict pull ups
5 kipping pull ups
5 dips
Warm-up (No Measure)
high knees
butt kickers
frankensteins
lunge and twist
bear craw with switch at halfway
bear crawl sideways with switch at halfway
then into shoulder warm up
Metcon (Time)
Accumulate-
2 min L sit
3 min box handstand hold
4 min side plank (2 per side)
1000m Row (Time)
Max Effort 1000m Row