4/30/2019 - CrossFit Good Life
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CFGoodLife – CrossFit

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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 – Rounds and Reps)

20 Min AMRAP

3 Strict L pull ups

10 Ring dips

15 Pistols

scale 3-10 Sec over the bar chin holds for L sit pull up

box dips or negatives for ring dips

CrossFit gymnastic pistol progressions for pistols