9/3/19 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com


CFGoodLife – CrossFit

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Warm-up (No Measure)

3 mins of cardio

one the wall-

hamstring, calf, adductor and glute stretch

with a pvc-

pass through, around the worlds, lat stretch, shoulder opener, cuban press

wrist prep

5 ring rows

10 kipping swings

Metcon (No Measure)

Pull Up Progression Test

Choose your scale 1-10 to know where you should be working to improve your pull ups, chest to bar and bar and ring muscle ups

Metcon (AMRAP – Reps)

24 min EMOM

1-rope climbs

2-pull up, chest to bar, bar or ring muscle up

3-hs hold, hspu, hs walk

Choose your own rep scheme , no RX today