12/6/2017 - CrossFit Good Life
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CFGoodLife – CrossFit

Warm-up for squats (No Measure)

300 meter run

15 Air Squats

15 Leg Kicks (forward and side)

Sampson (both sides)

Pigeon (both sides)

2 mins banded hamstring and hip flexor stretch

2 mins banded shoulder stretch

Back Squat (20-10-10)

Working at 50% of your 1 rep max perform 20 unbroken back squats with no more than a few seconds pause at the top, rest 3 minutes perform 10 back squats, rest 3 minutes perform 10 back squats. Do not increase weight over the sets.

Metcon (AMRAP – Reps)

12 minute EMOM

Odd- 6 alternating pistols

Even- 1 rope climb

*scale for rope climb is 30 seconds on the battle rope