5/16/2018 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

2 Rounds, not for time of:

50 Single-unders

10 Wall Squats

10 Broad Jumps

10 Toes-to-bars, Knees-to-elbows, GHD, or Abmat Sit-ups)

10 BB Good Mornings

10 Back extensions

Shoulder warm up (No Measure)

15 pvc pass throughs

15 sec shoulder opener each side

10 behind the neck press

30 second handstand hold

With an empty barbell on the rig10 shoulder press, add weight and continue to warm up

to get to working weight.

Shoulder Press (5 X 1 @ 80% EMOM)

Use the same weight every set

Metcon (Time)

Alternate Rain metcon

EMOM 5 Toes To Bar

5 rounds for time

50 dubs

15 handstand push ups

Scaling for hspu is strict press
Workout begins with 5 toes to bar.