1/15/19 - 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

Metcon (AMRAP – Reps)

3 rounds –


Max rope climbs

*scale is sled pulls


Max handstand push ups

*scale is seated dumbbell press


Max muscle ups , bar or ring

*scale if you have pull ups is a progression

*scale if you do not have pull ups is a bent over row

Score is total reps