9/4/18 - CrossFit Good Life
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9/4/18

CFGoodLife – CrossFit

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Shoulder Warm Up (No Measure)

1 min cat/cow

1 min active child’s pose

1 min hollow rock/superman

30 sec handstand hold

10 kipping swings

10 hanging knee raises

5 strict pull ups

5 kipping pull ups

5 dips

Metcon (No Measure)

EMOM for 10 mins

Kipping swing drills

If you have ring or bar muscle ups do a maintained set every minute.

Warm-up (No Measure)

TO PREPARE FOR METCON

10 box step ups

10 clean deadlifts

10 muscle cleans

10 power cleans

Metcon (Time)

Paula’s Going Away Workout

21-15-9

Box Jumps 24/20

Pull ups

Power Clean 95/65