CFGoodLife – CrossFit
Warm-up (No Measure)
Row 500
1 minute jump rope
15 air squats
10 ring rows
30 sec handstand hold
5 minutes sampson stretch, pigeon pose, hamstring stretch
Weightlifting
Back Squat (10,8,6,4,2,1,1,1,1,1)
10@50%
8@60%
6%70%
4@80%
2@85%
1@90% repeat 5 times at 90%
Metcon
RX: Metcon (Time)
3 rft
400m run
10 hspu
SC: Metcon (Time)
3 rft
400 m run
10 seated dumbbell presses