CFGoodLife – CrossFit
Warm-up (No Measure)
5 mins cardio then 2 times through…
30 seconds each station
15 seconds transition
1- burpees
2- hollow hold
3- arch hold
4- pvc pass standard
5- pvc pass reverse
6- push ups (deficit if possible)
7-handstand hold (taps if planning to handstand walk)
8-wrist prep
9- kipping swings
10- ring rows
Metcon (AMRAP – Reps)
EMOM for 18 minutes
1-handstand walk
*1 length of the rig is 2 reps
*scale is wall walks
2-ring dips
*scale is ring support holds
*scale is box support holds
3-toes to bar
*scale is bar hang, score is 1 rep for every 5 seconds.