CFGoodLife – CrossFit
JP warm up (No Measure)
Warm up
Row 500/run 400
3 rounds:
10 rkbs
10 goblet squats
10 ring rows
With a band-
hamstring stretch
hip flexor stretch
spiderman stretch
ankle stretch
Then-
Banded front rack stretch
Wrist prep
Front Squat (10-5-5)
Working at 70% of your 1 rep max perform 10
unbroken front squats, rest 3 mins, perform 5 unbroken front squats, rest 2 mins, perform 5 unbroken front squats
Metcon (Time)
21-15-9
Bike or Row for cals
Wall ball (20/14)