1/23/19 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

5 mins cardio then 2 times through…

30 seconds each station

15 seconds transition

1- burpees

2- hollow hold

3- arch hold

4- pvc pass standard

5- pvc pass reverse

6- push ups (deficit if possible)

7-handstand hold (taps if planning to handstand walk)

8-wrist prep

9- kipping swings

10- ring rows

Metcon (AMRAP – Reps)

EMOM for 18 minutes

1-handstand walk

*1 length of the rig is 2 reps

*scale is wall walks

2-ring dips

*scale is ring support holds

*scale is box support holds

3-toes to bar

*scale is bar hang, score is 1 rep for every 5 seconds.