11/12/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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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


lunge and twist

bear craw with switch at halfway

bear crawl sideways with switch at halfway

then into shoulder warm up

Metcon (Time)


2 min L sit

3 min box handstand hold

4 min side plank (2 per side)

1000m Row (Time)

Max Effort 1000m Row