1/9/2017 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com

1/9/2017

CFGoodLife – CrossFit

Warm-up

Warm-up (No Measure)

Row 500

15 air squats

15 pvc pass throughs

30 sec front rack stretch each side

10 barbell push press

10 barbell front squats

10 ring rows/10 pull ups

Row once, all other movements please go through twice.

Ring rows round 1/Pull ups round 2

Weightlifting

Front Squat

Starting at approximtaely 60%, take 20 minutes to build to a heavy set of 2.

Metcon

Metcon (Time)

For time

15 pull ups

15 push press

12 pull ups

12 push press

9 pull ups

9 push press

6 pull ups

6 push press

Weight is 95/65