CFGoodLife – CrossFit
Warm-up (No Measure)
300 meter run or 400 meter row
round 1/round 2
15 air squats /15 pvc overhead squats
10 pvc pass throughs/ 10 pvc snatch balance
10 sit ups/5 toes to bar
30 sec pigeon pose each side
30 sec hamstring stretch each side
30 sec tree pose each side
30 sec hip flexor stretch
take 10 mins to warm up to your 90% back squat
Back Squat (10X1@90%)
Warm up to 90% then EMOM for 10 minutes perform 1 squat. You WILL NOT increase weight over sets.
RX: Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 power snatch 105/75
10 overhead squats 105/75
10 toes to bar
SC: Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 kettle bell swings 53/35
10 goblet squats 53/35
10 ab mat sit ups