CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rounds
Run 300 Meters
10 Leg Kicks Back to Front
10 Leg Kicks Side to Side
10 Air Squats
10 Static Lunges
Front Squat (3 sets of max reps at 65% )
Warm up to 65% of your 1rm, perform max reps at that weight for 3 rounds. Rest at least 4 minutes between lifts.
Metcon (Time)
5 Rds for Time
Run 300 Meters
Lunge 50 Meters