CFGoodLife – CrossFit
Warm-up (No Measure)
High knees
Butt kickers
Lunge step with twist
Side to side lunge
then
10 glute bridges
10 banded good mornings
30 sec front rack stretch each side
then
10 air squats
5 air squats feet together
5 air squats left with toe behind foot on ground, then right
5 air squats left with toe around heel, then right
*use this time to determine pistol scaling option*
Metcon (No Measure)
20 R pistols
20 L pistols
50 hollow rocks
Metcon (AMRAP – Reps)
Alternate for 12 minutes
Odd- 1 front squat
Even- 3 back squats
All lifts to be done at 70% of front squat 1 rep.
Everyone’s score is 12