5/1/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

7 Minutes of Jogging, Biking, or Rowing (increase pace each minute)


3 Rounds, not for time of:

“Samson Stretch” for 30 seconds per side

15 Abmat Sit-ups

12 Shoulder Press, empty barbell

10 Banded Good Mornings

10 Light kettlebell swings (swing bell to eye level, not overhead)

10 Ring Rows

5 Ring Dips

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Ladies RX is 53 KBS

Scaled option is:

Complete as many rounds as possible in 20 mins of:

2 Pull-ups

2 Ring Dips

4 Shoulder Press, 135/95 lbs

8 Kettlebell Swings, 53/35 lbs

Ring Dips or Dips off of a bench, assisted with feet if needed

Shoulder Press, 135/95 or 115/80 or 95/65 or 75/55, etc.