CFGoodLife – CrossFit
Warm-up
Warm-up for squats (No Measure)
30 secs on 10 secs off
Jump Rope
Row or Bike
Air Squats
Lunges
Leg Kicks (forward and side)
Duck Walk
Sampson (both sides)
Pigeon (both sides)
Weightlifting
Power Clean (Take 25 minutes to find a 1 rep max )
Metcon
RX: Metcon (Time)
3 rounds for time
12 Sit ups
9 Burpees
6 Hang power clean 95/65