CFGoodLife – CrossFit
Warm-up (No Measure)
2 rounds-
300 meter row
25 ft toe touches
25 ft inchworm
Shoulder opener on wall
10 red band pull aparts
10 dumbbell presses 20/15
10 single leg dumbbell deadlifts 20/15
10-5-4-3-2-1 build to deadlift weight
RX- Between each set perform 1 wall walk and 1 hspu
SC-Between each set perform
1-10 ft bear crawl and 5 hrpu
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes