7/9/19 - CrossFit Good Life
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CFGoodLife – CrossFit

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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.