CFGoodLife – CrossFit
Warm-up (No Measure)
High Knees
10 banded good mornings
Butt Kickers
30 sec banded front rack stretch both sides
Frankenstein Walk
15 banded cat/cow
Toe Touches
30 sec wrist prep each side
Side to side lunge
10 alternating step ups
Weighted Step-ups (3×10 )
3×10 work up to 35% of your back squat 1 rep max
Back Squat (Just to look up your 35% for step ups )
Metcon (Weight)
EMOM 20 mins
Odd-70 ft farmers carry 53/35
Even- 10 deadlifts 205/155