11/13/2017 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com


CFGoodLife – CrossFit

Warm-up (No Measure)

The length of the rig-

Knee pulls

60 secs of cat/cow

Hip opener

60 secs of active child’s pose

Lunge steps

60 seconds of arch/hollow rocks

Toe touches

60 seconds of cobra stretch

Metcon (No Measure)

15 min EMOM

1-2 bar muscle ups

2-10 toes to bar

3-30 sec hollow arch hold between boxes

*scale for bar muscle ups 6 banded chest to bars

*must be able to perform a 30 sec hollow hold on the ground to advance to boxes

Metcon (Time)

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 1 minute

Run 400 meters