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