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)