8/22/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

3 Min Cardio of your choice

3 Rds

5 Kipping Swings

5 Ring Rows/ Pull Ups

5 Air Squats

Hip Flow – 10 reps each

Side to sides

Leg cross over

Side to side to to hip extend

Bottom squat knee touches

Bottom squat reaches

Toes to squat

Metcon (Time)


Back squats

On a 20 minute running clock work to a heavy set of 3, performing only 1 set of 3

Score for all is 20 minutes

Metcon (AMRAP – Rounds)

5 rounds for time

6 bar muscle ups

6 back squats at 50%, bar comes from the ground

Score for all is 5 rounds

Scaling options for bar muscle ups are bar muscle up progressions or box dips between boxes (not behind).