11/4/19

CFGoodLife – CrossFit

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Warm-up (No Measure)

8-10 reps per side

Adductor rockback + thoracic rotation

Shinbox with hip lifts

Samson/ glute stretch

Plank 20 sec

Kang squat

warm up bb overhead squat on rig

Overhead Squat (1×1)

20 minutes to a 1 rep heavy

Metcon (Time)

21-15-9-15-21

Wall balls 20/14

Sit ups

RX+ ghd sit ups