CFGoodLife – CrossFit
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