CFGoodLife – CrossFit
Muscle up warm up (No Measure)
3 mins cardio
Banded shoulder stretching on the rig
10 small plate internal and external rotations per arm
10 steps extended kb right
10 steps extended kb left
10 lunging kb presses right
10 lunging kb presses left
5 kb windmill right
5 kb windmill left
With a pvc
10 pass throughs
20 sec arch hold
20 sec hollow hold
5 crab extensions forward
5 crab extensions backward
10 sit ups
5 strict pull ups
5 strict dips
Metcon (AMRAP – Reps)
9 Min EMOM
Min 1 5 Dips
Min 2 1 Handstand walk the length of the rig
Min 3 6 Hollow Rocks
*scale for hs walk is 16 shoulder taps facing away from the wall or plank taps.
*if done as written score is 36
Metcon (Time)
10 OHS 95/65
5 Muscle ups
9 OHS
4 Muscle ups
8 OHS
3 Muscle ups
7 OHS
2 Muscle ups
6 OHS
1 Muscle ups
5 OHS
*choose bar or ring
*scale for muscle ups is 1 pull up and 2 dips, to be done in that order.