8/14/18 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com


CFGoodLife – CrossFit

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Warm-up (No Measure)

3 Min Light Cardio

Banded Hamstring

Banded Shoulder

2 Rds with light KB or DB

10 Single Arm Dumbbell Rows

10 Single Leg Romanian Deadlifts

Metcon (Calories)

10 rounds

Max cals on the rower

1:00 work

1:30 rest

**Score is your lowest calorie row over the set of 10, we are looking for consistency.

RX+ bike

Metcon (No Measure)

Gymnatsics Goat Work