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