11/14/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

High knees

Butt kickers

Lunge step with twist

Side to side lunge


10 glute bridges

10 banded good mornings

30 sec front rack stretch each side


10 air squats

5 air squats feet together

5 air squats left with toe behind foot on ground, then right

5 air squats left with toe around heel, then right

*use this time to determine pistol scaling option*

Metcon (No Measure)

20 R pistols

20 L pistols

50 hollow rocks

Metcon (AMRAP – Reps)

Alternate for 12 minutes

Odd- 1 front squat

Even- 3 back squats

All lifts to be done at 70% of front squat 1 rep.

Everyone’s score is 12

Front Squat (for reference on lifting metcon)