3/1/2018 - CrossFit Good Life
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CFGoodLife – CrossFit

Rob Warm Up (No Measure)

20 Min Full Body

Banded Front Rack

On Rig:

Banded Shoulder

Banded Trap

Banded Hamsting

Banded Hip

Calf Stretch

Rig Squat (holding at the bottom for 30 Sec)

Samson Stretch (3 way)


Thread the Needle

With a PVC:

30 Sec On each Side Shoulder Opener

10 Pass Throughs

10 Alternating Around the Worlds

10 OHS

5 Wide Legged Walk Out with Push Up

Metcon (AMRAP – Rounds)

8 rounds

300 meter 70% runs

1 minute rest between rounds

*evertyone should have a score of 8 rounds, no time measure today.

Metcon (AMRAP – Rounds)


8 rounds

90 sec max down and back shuttle run length of rig

90 sec off