CFGoodLife – CrossFit
Warm-up (No Measure)
Row/Bike/Run 3 mins
10 leg kicks in and out
10 leg kicks up and back
10 air squats
10 sumo stance walk outs with a push up
10 ring rows
10 kipping swings
10 kettlebell swings
5 goblet squats with 20 hold in the bottom (no butt wink)
30 secs wrist prep
Set up for your metcon
Front Squat (5-5-3-3-1-1-1)
5@70%, 3@80%, 1@90%
Metcon (AMRAP – Reps)
5 min amrap
5 hang power clean 95/65
5 push ups
1 min rest
5 min amrap
7 toes to bar
7 box jumps 24/20
1 min rest
5 min amrap
9 kbs 53/35
9 wall balls