12/28/2017 - CrossFit Good Life
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CFGoodLife – CrossFit

Warm-up (No Measure)

3 mins of row/bike/run

The length of the rig-

lunge with hold and twist

10 sit ups

toe touches

10 DB seated press

side to side lunge

10 kipping swings


10 alternating walking lunge steps with a lighter weight than in the metcon


10 push ups


accumulate 1 minute handstand hold or plate hold

1 minute calf stretch

Metcon (No Measure)

EMOM 10:

1 – 5-10 HSPU (or AMRAP, goal is to be unbroken)

*tempo Sitting DB Press (3012)

2 – 10-12 T2B

*hanging knee raises NO double pump

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

30 DU (3:1 singles)

10 Alternating Walking Lunge Steps (53/35-front rack)

300m run or 400m row

15 Burpees

*count doubles as 30 reps in scoring, row or run counts as 10 reps in scoring