CFGoodLife – CrossFit
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 –
E2MOM
Max rope climbs
*scale is sled pulls
E2MOM
Max handstand push ups
*scale is seated dumbbell press
E2MOM
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