7/30/2018 - CrossFit Good Life
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7/30/2018

CFGoodLife – CrossFit

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Shoulder Warm Up (No Measure)

1 min cat/cow

1 min active child’s pose

1 min hollow rock/superman

30 sec handstand hold

10 kipping swings

10 hanging knee raises

5 strict pull ups

5 kipping pull ups

5 dips

Shoulder Press (1 rep max )

EMOM style to establish 1 rep max, start very light, you may repeat the same weight if you would like

1-5 reps

2- 5 reps

3-5 reps

4-5 reps

5-5 reps

6-3 reps

7-3 reps

8- 2 reps

9-1 rep

10- 1 rep

11- 1 rep

12- 1 rep

13- 1 rep

14- 1 rep

15- 1 rep

Metcon (No Measure)

EMOM for 7 mins gymnastics goat of choice