CFGoodLife – CrossFit
Warm-up (No Measure)
30 sec baby cobra
30 sec pvc med ball stretch
30 sec cobra
30 sec pvc med ball stretch
Banded hamstring, adductor and periformis stretch
Luke Warm Up 2 (No Measure)
Quad Pull 20 Sec/side
Knee Pull 20 Sec/side
Warrior Lunge with twist 6-8
Leg Kicks 10/ side
Glute Bridge 10
Glute Bridge single leg 10/side
Russian baby maker 10
Cat/Cow 10
Thor twist 10/side
Trunk twist 10/side
Metcon (Time)
5 rounds
21 double unders (3:1)
15 wall balls 20/14
9 deadlifts 225/155