CFGoodLife – CrossFit
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 – Reps)
5 rounds
1-wall walk/HSPU
2-pull ups/ bar muscle ups
3-hollow and arch -alternating
4-plank taps/ handstand walks
Work for a minute at each station. Score is reps. Each hollow arch combo counts as 1, every time you tap each shoulder counts as 1 rep. Handstand walks the length of the rig count as 1. RX+is the second movement listed.