10/09/2017 - CrossFit Good Life
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CFGoodLife – CrossFit

Warm-up for squats (No Measure)

300 meter run

15 Air Squats

15 Leg Kicks (forward and side)

Sampson (both sides)

Pigeon (both sides)

2 mins banded hamstring and hip flexor stretch

2 mins banded shoulder stretch

Paused Front Squat (3X5@75%)

3 second pause at the bottom of the squat

Metcon (Time)

7 rounds for time

10 wall balls 20/14

3 bar muscle ups

Scale for bar muscle ups are chest to bar pull ups (no bands or jumping) or elevated ring rows (8” box)